- Total Time: 2 Hours 30 minutes
*30 mins prep / 2 hours cook
INGREDIENTS:
For the Marinade:
- 1 whole chicken, cut into pieces (about 3-4 pounds)
- 3 tablespoons olive oil
- 1 teaspoon ground turmeric
- 1 teaspoon ground ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- 1 teaspoon ground black pepper
- 1 teaspoon paprika
- 2 teaspoons salt
- 3 cloves garlic, minced
- Juice of 1 lemon
- 1 tablespoon chopped fresh cilantro
- 1 tablespoon chopped fresh parsley
For the Tagine:
- 2 large onions, thinly sliced
- 2 medium tomatoes, diced
- 2 cups chicken broth
- 1/2 cup green olives, pitted
- 1/2 cup dried apricots, halved
- 1/4 cup raisins
- 2 tablespoons honey
- 1 teaspoon saffron threads, soaked in 1/4 cup warm water
- 1 preserved lemon, quartered and seeds removed
- 2 tablespoons chopped fresh cilantro (for garnish)
- 2 tablespoons chopped fresh parsley (for garnish)
INSTRUCTIONS:
1. Marinate the Chicken:
- In a large bowl, combine the olive oil, turmeric, ginger, cumin, cinnamon, black pepper, paprika, salt, garlic, lemon juice, cilantro, and parsley. Mix well.
- Add the chicken pieces to the bowl, ensuring they are well coated with the marinade. Cover and refrigerate for at least 2 hours, preferably overnight for the best flavor.
2. Cook the Tagine:
- If using a traditional tagine pot, place a heat diffuser between the tagine and the heat source to prevent cracking. You can also use a heavy-bottomed pot or Dutch oven.
- Heat the pot over medium heat. Add the marinated chicken pieces and cook until they are browned on all sides. Remove the chicken and set aside.
- In the same pot, add the sliced onions and cook until they are soft and translucent, about 5 minutes.
- Add the diced tomatoes and cook for another 5 minutes, until they begin to break down.
- Return the chicken to the pot. Add the chicken broth, olives, apricots, raisins, honey, and saffron with its soaking water. Stir to combine.
- Place the preserved lemon quarters on top of the chicken mixture.
- Cover the pot and reduce the heat to low. Let it simmer gently for about 1.5 to 2 hours, or until the chicken is tender and fully cooked. Check occasionally to ensure there is enough liquid; add more broth if necessary.
3. Serve:
- Once the chicken is cooked, garnish with fresh cilantro and parsley.
- Serve hot, ideally with couscous or crusty bread to soak up the flavorful sauce.
Nutritional Information (per serving, based on 6 servings):
- Calories: 400kcal
- Protein: 30g
- Carbohydrates: 35g
- Fats: 15g
- Fiber: 5g
- Sugars: 15g
- Sodium: 900mg
Chicken Breast vs. Chicken Thigh: Which is Healthier?
The Great Chicken Debate: Breast vs. Thigh
When it comes to chicken consumption, two parts often take center stage: the breast and the thigh. Each boasts distinct flavors, textures, and nutritional profiles, leaving many consumers wondering which option reigns supreme in the realm of health.
Dr. Vibol Sharma, a nutritionist at India's "IEXPLODE," sheds light on this culinary conundrum, emphasizing that chicken thighs, while delectable and rich in flavor, also pack a slightly higher fat content compared to their breast counterparts.
To delve deeper into the nutritional nuances of both chicken cuts, let's explore their unique characteristics:
Chicken Thighs:
- Flavor: Often touted as more flavorful, chicken thighs owe their delectable taste to their higher fat and connective tissue content. These fats contribute to juiciness and tenderness.
- Dark Meat: Thighs feature dark meat, abundant in myoglobin, a protein that stores oxygen in muscles. This imparts a deeper color and slightly different flavor compared to white meats.
- Nutritional Profile: Thighs serve as a good source of essential nutrients like iron, zinc, and B vitamins. However, their higher fat content also translates to more calories.
A single skinless and boneless chicken thigh (44 grams) provides 12.4 grams of protein, equivalent to 28.3 grams of protein per 100 grams.
Chicken Breasts:
- Lean and Trim: Chicken breasts are renowned for their lean, white meat, boasting significantly lower fat content than thighs, offering a host of health benefits.
- High-Protein Powerhouse: Breasts are an excellent source of lean protein, making them a favorite among fitness enthusiasts and those seeking weight management.
Their protein abundance is crucial for muscle maintenance, repair, and overall bodily functions.
- Low-Calorie Choice: Due to their reduced fat content, chicken breasts generally contain fewer calories per serving compared to thighs.
According to nutritionists, a cooked, skinless chicken breast (172 grams) delivers 54 grams of protein, equivalent to 31 grams of protein per 100 grams.
The Health Verdict:
The question of whether chicken thighs or breasts reign supreme in the health realm hinges on individual dietary preferences and health goals.
- Weight Management Aid: For those aiming to shed pounds or maintain a healthy weight, chicken breasts emerge as the clear winner due to their lower calorie and fat content.
- Muscle-Building Ally: For individuals focused on muscle building and protein intake, chicken breasts stand out as an excellent choice due to their high protein content.
- Flavor and Versatility: If prioritizing flavor and enjoying a richer, more satisfying taste, chicken thighs might be your preference.
- Balanced Diet: To embrace a balanced dietary approach, consider incorporating both chicken thighs and breasts into your meals to reap the benefits of variety.
In the chicken breast vs. thigh debate, there's no definitive answer declaring one as the absolute health champion. Both cuts possess unique merits and can be part of a balanced diet.
If you're mindful of fat and calorie intake, chicken breasts are the better choice. However, if you relish the taste of dark meat and don't mind the added fat, chicken thighs can be a flavorful and nutritious option.
Ultimately, the healthiest choice is determined by your individual dietary preferences and nutritional needs.
