Middle Eastern · Dinner
Preserved Lemon Chicken Stew (Low-Calorie)
Skinless chicken thigh braised gently with preserved lemon, garlic, onion, cumin and turmeric, finished with green olives and fresh cilantro. Sauce is thinned with stock rather than oil for a lighter, still tangy, aromatic North African-style stew, served over a small portion of couscous.
$4
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
386Calories
41.2gProtein
13.9gFat
25.1gCarbs
3.2gSugar
3.9gFiber
810mgSodium
204mgChol
3.1gSat Fat
680mgPotassium
68mgCalcium
3.4mgIron
0.5mcgVitamin B12
9.5mgVitamin C
low-calorie
protein-rich
gluten-free-adaptable
low-calorie
Instructions
1
Prep
Trim chicken thigh, mince garlic, slice onion, chop preserved lemon rind and cilantro on a cutting board.
2
Heat olive oil in a small pot over medium heat for 1 minute, then add onion and garlic; cook 3 minutes until onion softens.
3
Stir cumin and turmeric into the pot and cook over medium heat for 30 seconds until fragrant.
4
Add chicken chunks to the pot and cook over medium-high heat for 4 minutes, turning once, until lightly browned on the outside.
5
Pour in chicken stock and preserved lemon, cover and simmer over medium-low heat for 20 minutes until chicken reaches 165°F internally.
6
Stir in olives and simmer uncovered over medium-low heat for 5 minutes until sauce reduces slightly.
7
Remove from heat, stir in cilantro, and season with salt and pepper to taste.
8
Plate
Spoon couscous into a bowl and ladle chicken stew and sauce over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g boneless, skinless chicken thigh, trimmed
- 2 tbsp2 tbsp preserved lemon rind
- 4 cloves4 cloves garlic
- 11 onion
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp turmeric-ground
- 1 cup240ml low-sodium chicken stock
- 2 tsp2 tsp olive oil
- 1212 green olives, pitted
- 2 tbsp2 tbsp fresh cilantro
- 1/2 cup90g couscous, cooked
- salt, to taste
- black pepper, to taste
