December 04, 2016
Chicken & Winter Squash Tagine
Recipe

Chicken & Winter Squash Tagine

by Berkeley Wellness  |  

A tagine is a Moroccan stew, named for the pot it is cooked in (a round earthenware baking dish covered with a conical top). Traditional tagines were made by placing the stew ingredients in the covered baking dish, and then mounding the hot coals of a cook fire up the sides of the conical cover.

Makes 4 servings

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

4 skinless, bone-in chicken thighs (5 ounces each)

1 large onion, finely chopped

3 cloves garlic, minced

1 pound butternut squash, peeled, seeded, and cut into ½-inch chunks

1 can (15 ounces) crushed tomatoes

⅓ cup water

2 tablespoons honey

¾ teaspoon salt

¾ teaspoon coriander

¼ teaspoon cayenne pepper

1¾ cups cooked chickpeas or canned (rinsed and drained)

Directions

1. In a nonstick Dutch oven or flameproof casserole, heat the oil over medium heat. Add the chicken and cook until golden brown, about 4 minutes per side. Transfer the chicken to a plate.

2. Add the onion and garlic to the pan and cook, stirring frequently, until the onion is soft, about 7 minutes.

3. Add the squash, tomatoes, water, honey, salt, coriander and cayenne, and bring to a boil. Return the chicken to the pan. Reduce to a simmer, cover, and cook for 20 minutes.

4. Stir in the chickpeas. Cover and cook until the chicken is cooked through and the squash is tender, about 15 minutes.

Nutrition per serving: 441 calories, 14g total fat (3g saturated), 72mg cholesterol, 12g dietary fiber, 53g carbohydrate, 30g protein, 799mg sodium.

Good source of: beta carotene, fiber, folate, magnesium, niacin, potassium, selenium, thiamin, vitamin B6, vitamin C, zinc.

Chicken tagine: a different spin

  • Chicken & Summer Squash Tagine Follow the directions for Chicken & Winter Squash Tagine, but use 2 zucchini and 1 yellow squash cut into 1-inch-thick rounds instead of butternut squash, adding them after the other ingredients in step 3 have cooked for 10 minutes. Substitute 1½ cups lima beans for the chickpeas, adding them in step 4. Stir in ¼ cup chopped cilantro at the end.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.