Moroc­can Chicken Tagine

Clean Eating - - RECIPE INDEX -

SERVES 4. HANDS-ON TIME: 15 MIN­UTES. TO­TAL TIME: 45 MIN­UTES. Serve this zesty North African stew with Ka­mut, a de­li­ciously plump and chewy an­cient wheat. It’s an in­ex­pen­sive sta­ple you’ll find in bulk and nat­u­ral food stores. Check the tip be­low for how to make it in the In­stant Pot. Gar­nish with fresh cilantro and serve with lemon wedges.

1 tsp each ground gin­ger, ground cumin and turmeric 1∕2 tsp each sea salt and ground black pep­per 1¼ lb boneless, skin­less chicken thighs 1 tbsp olive oil 1 yel­low onion, halved and thinly sliced

1 large car­rot, sliced 1∕2 cup low-sodium chicken broth

1 15-oz can un­salted chick­peas, drained and rinsed (or 1½ cups Al­most In­stant Chick­peas, left) 1∕2 cup jarred, boxed or BPA-free canned un­salted diced tomatoes, with juices 2 tbsp chopped drained oil-packed sun-dried tomatoes 3 dates, pit­ted and chopped 3 cloves gar­lic, minced ¼–½ tsp red pep­per flakes 1 cin­na­mon stick 2¼ cups cooked Ka­mut (at right) or whole-wheat cous­cous

1. In a small bowl, stir to­gether gin­ger, cumin, turmeric, salt and black pep­per. Sprin­kle over chicken. On the In­stant Pot, press [Sauté] and set to [More/High]. Add oil and heat. Add chicken and cook, turn­ing once, un­til browned, about 3 min­utes per side. Trans­fer to a plate; set aside.

2. Re­duce [Sauté] heat to [Less/ Low]. Add onion and car­rot and sauté for 3 min­utes. Press [Can­cel]. Stir in broth, scrap­ing up browned bits from bot­tom of pot. Add chicken, chick­peas, diced tomatoes, sun-dried tomatoes, dates, gar­lic, pep­per flakes and cin­na­mon stick. Lock lid and set re­lease valve to [Seal­ing]. Press [Pres­sure] and set to [More/High]; ad­just cook­ing time to 15 min­utes.

3. When cook­ing is done, let pres­sure nat­u­rally re­lease for 10 min­utes (don’t move the vent), then care­fully set re­lease valve to [Vent­ing]. When metal pin in lid falls and all pres­sure is re­leased, un­lock lid. Dis­card cin­na­mon stick and spoon chicken mix­ture onto plates. Serve with Ka­mut.

PER SERV­ING (1¼ cups chicken mix­ture and 1∕2 cup Ka­mut): Calo­ries: 515, To­tal Fat: 12 g, Sat. Fat: 2 g, Mo­noun­sat­u­rated Fat: 5 g, Polyun­sat­u­rated Fat: 2.5 g, Carbs: 71 g, Fiber: 14.5 g, Sug­ars: 24 g, Pro­tein: 35.5 g, Sodium: 466 mg, Choles­terol: 106 mg

Quick Ka­mut: Com­bine 4 cups wa­ter and 1 cup Ka­mut in an In­stant Pot. Lock lid and set re­lease valve to [Seal­ing]. Press [Pres­sure] and set to [More/High]; ad­just cook­ing time to 30 min­utes. When cook­ing is done, let pres­sure re­lease nat­u­rally for 10 min­utes (don’t move the vent). Care­fully set re­lease valve to [Vent­ing]. When metal pin in lid falls and all pres­sure is re­leased, un­lock lid. Drain be­fore serv­ing.

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