Chicken Tagine with Olives and Lemon

Here's a recipe for Chicken Tagine with Olives and Lemon:

INGREDIENTS:

•  4 bone-in chicken thighs, skin removed
•  2 preserved lemons, quartered (or 1 fresh lemon, thinly sliced)
•  1 cup (150 g) green olives, pitted
•  1 large onion, finely chopped
•  3 cloves garlic, minced
•  1/4 cup (60 ml) olive oil
•  1 tsp ground ginger
•  1 tsp ground cumin
•  1 tsp ground turmeric
•  1 tsp ground black pepper
•  1/2 tsp ground coriander
•  1/2 tsp paprika
•  1/4 tsp saffron threads, crumbled (optional)
•  1 cup (240 ml) chicken broth
•  1/4 cup (60 ml) water
•  Salt to taste
•  Fresh cilantro or parsley for garnish

Instructions:

1. Marinate the Chicken:

   - In a large bowl, combine the chicken thighs with minced garlic, ground ginger, cumin, turmeric, black pepper, coriander, paprika, and saffron threads (if using). Mix well to coat the chicken evenly with the spices. Cover and refrigerate for at least 1 hour, preferably overnight.

2. Cook the Tagine:

   - Heat the olive oil in a large tagine pot or heavy-bottomed Dutch oven over medium heat. Add the chopped onion and cook until soft and translucent, about 5-7 minutes.

   - Add the marinated chicken thighs to the pot, searing the meat on all sides until lightly browned, about 8-10 minutes.

   - Pour in the chicken broth and water, bringing the mixture to a simmer. Reduce the heat to low, cover the pot, and let it cook gently for 45 minutes to 1 hour, or until the chicken is cooked through and tender.

3. Add Lemons and Olives:

   - If using preserved lemons, add the quartered preserved lemons to the pot. If using fresh lemons, add the thinly sliced lemons. Stir gently to combine.

   - Add the pitted green olives to the tagine. Stir to combine and let it cook for an additional 15 minutes to allow the flavors to meld together.

4. Finish and Serve:

   - Taste and adjust the seasoning with salt, if needed.

   - Garnish the Chicken Tagine with fresh cilantro or parsley before serving.

   - This dish pairs well with couscous, rice, or flatbread.

Nutritional Information (per serving, approx. 4 servings):

- Calories: 450

- Protein: 28 g

- Carbohydrates: 10 g

- Fat: 30 g

- Fiber: 3 g

- Sugars: 2 g

- Sodium: 800 mg

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Nutritional Profile of Chicken Breasts:

A 100-gram serving of cooked chicken breast (without skin or bones) provides an impressive array of nutrients:

• Calories: 165 kcal
• Protein: 20.42 g
• Fat: 8.1 g
• Carbohydrates: 1.06 g
• Calcium: 158 mg
• Iron: 0.38 mg
• Sodium: 433 mg
• Vitamin C: 1.7 mg
• Vitamin A: 352 IU
• Cholesterol: 67 mg

Potential Risks of Consuming Chicken Breasts:

While cooked chicken breasts offer numerous health benefits, it is essential to handle and cook them properly to minimize potential risks:

• Raw or Undercooked Chicken: Consuming raw or undercooked chicken can expose individuals to harmful bacteria such as Campylobacter, Salmonella, and Clostridium perfringens, which can cause foodborne illnesses and gastrointestinal distress.

Chicken breasts emerge as a nutritional powerhouse, packed with protein, essential vitamins and minerals, and low in fat. Incorporating chicken breasts into a balanced diet can significantly contribute to overall health, supporting muscle growth, weight management, bone health, athletic performance, and heart health. By practicing proper food handling and cooking techniques, individuals can safely enjoy the remarkable benefits of chicken breasts while minimizing potential risks.