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The Fast 800 Recipe Book’s Easy Chicken Tagine
PER SERVING: 447cals | PROTEIN 41g | FAT 17g | FIBRE 10g | CARBS 27g
A filling Moroccan-inspired casserole with lovely fibre-rich chickpeas. Don’t be put off by the number of ingredients – once the chicken is browned it’s an easy throw-it-in-the-oven number. Serve with a large portion of green beans or a generous leafy salad.
SERVES 2
2 tbsp olive oil
1 medium onion, peeled and thinly sliced
3 boneless, skinless chicken thighs (around 300g), quartered
1½ tsp ground cumin
1½ tsp ground coriander
¼ tsp ground cinnamon
1 red capsicum, deseeded and cut into roughly 3cm chunks
1 × 400g can chopped tomatoes
1 × 210g can chickpeas, drained (around 130g drained weight)
4 dried apricots (around 25g), roughly chopped
1 chicken stock cube
handful fresh coriander or parsley, leaves roughly chopped, to serve
1. Preheat the oven to 200˚C/fan 180˚C/Gas 6.
2. Heat the oil in a medium flame-proof casserole over a medium heat. Add the onion and chicken and gently fry for 6–8 minutes, or until the onion is lightly browned, stirring regularly.
3. Sprinkle with the spices and cook for a few seconds more, stirring.
4. Add the capsicum, tomatoes, chickpeas, apricots and crumbled stock cube. Pour in 250ml water, season with sea salt and plenty of ground black pepper and bring to a simmer. Cover with a lid and cook in the oven for 45 minutes, or until the chicken is tender and the sauce has thickened.
5. Sprinkle with coriander or parsley to serve.
COOK’S TIP
For a more fiery taste, add 1 tablespoon harissa paste with the tomatoes. For a meat-free version, omit the chicken, which is 163cals per serving, use a veggie stock cube and add 200g cubed butternut pumpkin instead.
NON-FAST DAYS
Increase the portion size and serve with 3 tablespoons of quinoa or bulgur wheat.
Recipe extracted from The Fast 800 Recipe Book by Dr Clare Bailey and Justine Pattison.
The Fast 800 Recipe Book
Low-carb, Mediterranean-style recipes for intermittent fasting and long-term health
By Dr Clare Bailey and Justine Pattison
Foreword by Dr Michael Mosley
The highly anticipated companion cookbook to the international bestseller The Fast 800 by Dr Michael Mosley is filled with delicious, easy, low carb recipes and essential weekly meal planners, all carefully formulated by Dr Clare Bailey and Justine Pattison to help you lose weight, improve mood and reduce blood pressure, inflammation and blood sugars.
More from Dr Michael Mosley
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