Moroccan spiced chicken with carrots & chickpeas

A favourite with SavvyCook clients because it’s an easy to prepare, fragrant and satisfying meal.

Chicken is an excellent source of protein and provides useful amounts of B vitamins, particularly B1 and niacin. Carrots are a valuable source of vitamin A in the form of beta-carotene which gives carrots their bright orange colour. Unlike most vegetables, which are more nutritious when eaten raw, carrots have more nutritional value when cooked. Cooking breaks down the tough cell walls, enabling the beta-carotene to be more easily absorbed and converted into vitamin A.

Nutritional analysis

Energy

(kcal)

Protein

(g)

Fat

(g)

Of which saturates

(g)

Carbo-

hydrate (g)

Of which  sugars (g) Fibre

(g)

Sodium

(mg)

Salt

(g)

516   38  9  1  73  10  5  160  0.4

Left-over roast chicken or lamb works really well too in this recipe too: just add along with the tomatoes and carrots at step 4.

Serves 4

This is what you need:

1 onion, sliced into 8 half moons

1 clove of garlic, chopped finely

1 tbsp olive oil

4 carrots, topped, tailed and thickly sliced

3 tsp Ras El Hanout spice mix

400g can chopped tomatoes

400g can chickpeas, drained and rinsed

300ml water

8 chicken thighs, each cut into half

small bunch of coriander, roughly chopped

This is what you do:

  1. heat the oil in a non-stick frying pan over medium heat
  2. add the onion and garlic and sweat for 5 minutes
  3. increase the heat, add the chicken and spice mix and fry until the chicken pieces are lightly browned
  4. add the tomatoes and carrots and pour in the water
  5. bring to a simmer and simmer for 15 minutes, covered
  6. in the meantime, prepare the bulghur wheat according instructions on the packet
  7. when ready to serve, check the seasoning, stir in the coriander and serve with bulghur wheat

Enjoy – and let me know what you think!

Monique

 

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