Yum! Flavorful, yet not too spicy, Moroccan tagines are wonderful mix of meat, vegetables, dried fruit, honey and spices such as cinnamon, cumin, sage, and chili powder. I’m a bit sensitive to onion and garlic but if you’re not, one onion, chopped and two cloves of garlic, crushed, can also be added.
3 chicken breasts
1 small can diced tomates
1 pepper, chopped
2 c. baby carrots
1 c. dried dates, chopped
2 c. chicken broth
2 T. cinnamon
1 T. sage
1 – 2 T. curry spice blend
1/2 T. each cumin, chili powder and ground allspice
1 tsp. lemon pepper
2 T. honey
salt and pepper to taste
Cut up chicken breasts into chunks and place in large pan with a little oil. Brown over medium heat. Add remainder of ingredients except honey and cook over medium heat for approximately 30 minutes until breasts are cooked and vegetables are tender. Add honey. Serve with rice, couscous, or quinoa. About 4 servings.
Flavourful soup which takes a bit of time to make. Next time, I think I’ll cook the chicken the day before, or use meat from one of those roasted chickens from the store. Spice can be adjusted to personal taste.
One container chicken stock
1 can light or regular coconut milk
4 – 5 cups chopped vegetables
1 T. green curry paste
6 chicken thighs (pre-cooked)
Preheat oven to 400 F. Place chicken thighs in a casserole dish and cook in oven about 30 minutes. Meanwhile, chop vegetables. Combine stock, coconut milk and vegetables and curry paste in a large pot. (For the vegetables, I used green onions, pepper, zucchini, carrots and frozen corn). Cook until vegetables are tender about 15 minutes. If using zucchini and corn, add later on in the cooking process so they don’t get mushy. Once chicken thighs are cooked, remove from baking dish, cut up into chunks and add to soup. Cook another 10 minutes or so or until zucchini is soft. Serve over rice noodles.
1/2 cooked chicken burger, ground (equal amount of a cooked chicken breast could also be used)
1/2 small zucchini and 1/2 medium carrot, shredded
1 tsp. oil
1 T. non-fat plain yogurt
1 T. Sesame Teriyaki sauce, such as Organicville.
Put the spinach on a plate. Combine remainder of ingredients in small bowl, place on top of spinach. The chicken salad blend would also work well in a wrap or as a sandwich. Serves one, easily doubles or triples. Enjoy!
1 tsp. each oregano, cilantro, paprika, salt and pepper
1/2 tsp. sugar
Preheat oven to 400 F. Combine thighs, potatoes and pepper in a casserole dish. Mix together the oil, spices, sugar and salt and pepper in a small jar; shake to combine. Pour over thighs, potatoes and pepper. Stir to combine. Bake at 400 F for 35-40 minutes until potatoes are tender. Serves 2, but is easily doubled or tripled.
In a small bowl, combine 1⁄2 cup of water, vinegar, honey, soy sauce, cornstarch, ginger, and pepper flakes. In a nonstick skillet with 1⁄4 cup of water, cook chicken breast (or microwave). Cut into small pieces and set aside. In same skillet, add peppers and 1⁄4 cup of water. Simmer until peppers are crisp-tender. Add chicken, pineapple and sauce to skillet and stir-fry. Bring to boil and add more cornstarch if necessary to thicken sauce.
Spoon out onto a platter and sprinkle with cashews. Serve with rice. Makes 4 servings
A Note About Garlic
I find there is a bit of confusion amongst experts regarding whether garlic powder is tolerable on a low fodmap diet. I read on Standford University Medical Center’s handout for the low fodmap diet that garlic powder is okay but fresh garlic is not. Other experts say no garlic except garlic infused oil. Personally, I’ve used garlic powder and been okay. If you want to add garlic to this dish, you can do so with a little bit of garlic infused oil: cook a garlic clove in a bit of oil until the garlic is browned, remove garlic, add oil to this dish. Here is a recipe to make garlic infused oil in bulk: http://fructosefreeme.com/2012/03/29/garlic-infused-olive-oil-that-keeps-for-months
With my doctors blessing, I’m trialing a new diet for irritable bowel syndrome (IBS) [which I’ve had for many, many years] called low fodmaps http://www.health.arizona.edu/health_topics/nutrition/handouts/FODMAPs%20diet.pdf which basically limits certain types of sugars found in foods, such as lactose, fructose, as well as sugars found in legumes, some vegetables such as broccoli, onions and garlic (that’s a tough one, onions and garlic are ubiquitous) and the sugar found in wheat, rye and barley. I’m in week two of this diet. It’s quite challenging.
Here is a low fodmap recipe I developed for supper yesterday.
3 chicken breasts
1 c. water (broth could also be used – but for low fodmap, needs to be wheat, onion and garlic free)
2 T. cornstarch
¼ c. peanut butter
1 T. coconut oil
2 T. wheat free soy sauce
2 T. hoisin sauce
3 Chives (green part of green onions), chopped
1 pepper, sliced
I package rice pasta, cooked according to package directions
For spices, I used about 1 T. of a curry type spice blend called Kitchen King from MDH. This spice blend is low in garlic and onion powders, and thus I believe it is low fodmap. For spices, if following a low fodmap diet, read labels – ingredients are listed in descending order). In Canada , Kitchen King is available at Superstore.
Cook chicken breasts in oven in casserole dish – 400 for 30 minutes. Slice into small pieces. Brown pepper and chives in a small sauté pan with a little oil. Whisk together water, cornstarch, peanut butter, coconut oil, soy sauce and hoisin sauce and spices in a large pot and heat until thickened. (If sauce is too thick, add about ¼ c. water). Add chicken, pepper and chives to the peanut sauce. Serve over rice pasta (or other gluten or wheat free pasta). Serves 4.
2 tsps each (divided then mixed into a small bowl): cumin, nutmeg, allspice, coriander, curry powder, tumeric and salt and pepper
Place prepared vegetables in a 9 x 13 glass baking dish. Add 1 – 2 tablespoons of oil. Combine one teaspoon each of the spices in a small bowl. Sprinkle over vegetables and toss to combine. Place chicken breasts on top of vegetable mixture. Combine 1 T. oil with one teaspoon each of the spices in a small bowl and brush onto chicken breasts. Bake at 375 uncovered for 25 minutes. Remove from oven, cover with foil, and bake an additional 15 minutes. Remove from oven. Cut breasts in half. Serves four. Good with couscous, rice or quinoa.
1, 14 oz. can sliced peaches, drained (reserve juice) *2 – 3 fresh peaches can be used in place of the canned.
Place breasts in a 9 x 13 dish. Combine dressing, onion soup mix, peach juice and pepper. Pour over chicken breasts. Arrange peach slices on top and bake, uncovered, at 350 for 45 minutes or until chicken is springy when touched or a meat thermometer declares the chicken done. While chicken is cooking, make some rice and microwave some frozen vegetables.