North African · dinner
Chicken Tagine with Preserved Lemon and Olives
Video by cookingwithalia on YouTube · Open on YouTube
- Low carb (9.3 g net carbs) but not keto: 56% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Skinless chicken slow-cooked on a bed of grated onion gives each serve over 50 g of protein and is rich in selenium, zinc and vitamins B6 and B12, with herbs, spices and olive oil for flavour and no added sugar.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 16
Method
Tap a time to watch that step in the video.
- Steep the saffron in a cup of warm water for 10 minutes. Quarter the preserved lemon, finely chop the pulp and keep the skin for later. 1:11
- Make the chermoula: mix the parsley, cilantro, lemon pulp, garlic, paprika, ginger, cumin, pepper, 1 tsp saffron water and 2 tbsp olive oil. Rub it into the chicken, cover and refrigerate at least 1 hour or overnight. 1:55
- Drizzle 2 tbsp olive oil in a tagine or heavy pot, spread the grated onion over the base and sprinkle with a little salt and turmeric. Lay the chicken on top with any leftover marinade. 2:42
- Cover and cook on low-medium (use a heat diffuser under a clay tagine) for 15–20 minutes until the juices start to simmer, then turn the heat to low and cook covered until tender, about 1 hour. 3:28
- Add the lemon juice and olives to the sauce and lay the preserved lemon skin over the chicken. Taste before adding any salt; the preserved lemon is already salty. 4:06
- Cook uncovered about 15 minutes more until the sauce has thickened, and serve with crusty bread. 4:27
Tip. Serves 4 is our estimate. Time includes a 1-hour marinade; overnight gives the best flavour. The saffron water keeps a month in the fridge. No tagine? A heavy lidded pot works on low heat.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 37%
- Fat 57%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High93%
51 µg a serve, mostly from bone-in skinless chicken thighs (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High77%
92 µg a serve, mostly from fresh parsley (67%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High53%
5.8 mg a serve, mostly from bone-in skinless chicken thighs (94%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High53%
0.9 mg a serve, mostly from bone-in skinless chicken thighs (82%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High52%
1.3 µg a serve, mostly from bone-in skinless chicken thighs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High26%
23 mg a serve, mostly from preserved lemon (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron High24%
4.3 mg a serve, mostly from bone-in skinless chicken thighs (63%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High24%
3.5 mg a serve, mostly from olive oil (55%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 Source17%
0.3 g a serve, mostly from bone-in skinless chicken thighs (55%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source16%
770 mg a serve, mostly from bone-in skinless chicken thighs (71%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source16%
69 mg a serve, mostly from bone-in skinless chicken thighs (76%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source11%
98 µg a serve, mostly from bone-in skinless chicken thighs (43%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source11%
43 µg a serve, mostly from bone-in skinless chicken thighs (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 2
Calcium6%
73 mg a serve, mostly from bone-in skinless chicken thighs (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.2 µg a serve, mostly from bone-in skinless chicken thighs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Bissara (Moroccan Split Pea Soup)North African · 399 kcal · 18 g protein
Moroccan Baked Fish with ChermoulaNorth African · 233 kcal · 29 g protein
Moroccan Vegetable Tagine with Chickpeas and ApricotsNorth African · 399 kcal · 12 g protein
Slow-Roasted Lamb Shoulder with Saffron, Ginger and OnionsNorth African · 659 kcal · 47 g protein
Sudanese White Bean and Beef Stew (Fasolia)North African · 390 kcal · 27 g protein
Lablabi (Tunisian Spiced Chickpea and Bread Soup)North African · 490 kcal · 20 g protein
Recipe and video by cookingwithalia; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.