Chicken, fig and kumara tagine
This low-calorie tagine conjures up distant lands with the aromas of coriander, garlic, cinnamon, cumin and ginger. We love the plump figs and juicy chicken that falls off the bone and know you will too.
Serves: 4
Time to make: 45 mins
Hands-on time: 20 mins
Total cost: $21.60 / $5.40 per serve
(at time of publication)
Ingredients
- 1 tablespoon olive oil
- 600g chicken thigh fillets, trimmed, cut into 2cm cubes
- 1 large red onion, finely chopped
- 2 cloves garlic, crushed
- 2 teaspoons finely grated fresh ginger
- 1 ½ teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 cinnamon stick
- 1 ½ cups (375ml) reduced-salt chicken stock
- ¼ cup chopped dried figs
- 400g kumara, peeled, cut into cubes
- coriander leaves, to garnish
- 4 cups steamed greens (broccolini and courgette), to serve
Instructions
1 Heat half of the oil in a large saucepan over medium-high heat. Cook chicken, in batches, for 2–3 minutes, or until browned. Transfer to a bowl and set aside.
2 Heat the remaining oil over medium-low heat. Gently fry onion for 3–4 minutes, or until soft. Add garlic, ginger and spices. Cook, stirring, for 2 minutes, or until fragrant.
3 Return chicken to pan and stir to combine. Add the stock, figs and kumara. Bring to the boil, then reduce heat to low, partially cover and simmer for 15–20 minutes, or until kumara is tender. Remove lid and simmer for a further 5 minutes, or until sauce is slightly reduced.
4 Garnish tagine with coriander leaves and serve with steamed broccolini and courgette.
Variations
Make it gluten free: Check stock and ground spices are gluten free.
Nutrition Info (per serve)
-
Calories 381cal
-
Kilojoules 1600kJ
-
Protein 35g
-
Total fat 11g
-
–Saturated fat 3g
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Carbohydrates 30g
-
–Sugars 17g
-
Dietary fibre 7g
-
Sodium 420mg
-
Calcium 110mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
