North African · lunch, dinner
Moroccan-Spiced Baked Chicken Thighs with Couscous
Video by The Mediterranean Dish on YouTube · Open on YouTube
- Dairy-free
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
About 42 g of protein a serve, with carrots, celery and onion roasted in the same dish, parsley stirred through the couscous, and a sauce of just olive oil, tomato paste and spices. Rich in vitamin A, vitamin B6, zinc and selenium.
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Ingredients 20
Method
Tap a time to watch that step in the video.
- Heat the oven to 220°C (425°F). Whisk the olive oil, vinegar, tomato paste, garlic, ras el hanout, cinnamon and ginger. 0:12
- Pat the chicken dry, season both sides with salt and pepper, and coat with about three-quarters of the spice mixture. 1:47
- Toss the carrots, celery and onion with salt, pepper, the rest of the spice mixture and a drizzle of olive oil. Spread them in a large baking dish, flat sides down, and add the chicken. 2:49
- Bake 40–45 minutes until the chicken is cooked through and the vegetables are soft and lightly charred. 4:31
- Meanwhile, toast the couscous in 1 tbsp olive oil in a saucepan until golden, pour in 1 cup boiling water or broth, season with salt, cover and take off the heat for 10 minutes. 4:39
- Fluff the couscous with ½ tsp cinnamon and the parsley, spoon it in between the chicken pieces to soak up the pan juices for 5 minutes, and scatter with raisins if you like. 5:48
Tip. The cook says it is Moroccan-inspired rather than traditional. You can rub the chicken the night before. Leftovers keep 3–4 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 21%
- Protein 30%
- Fat 49%
Low carb: under 26% of the energy is from carbs.
Lower-carb idea. About 65% of the 29 g of net carbs come from the instant couscous. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High107%
59 µg a serve, mostly from chicken thighs (58%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High56%
68 µg a serve, mostly from fresh parsley (61%). 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.
Vitamin B6 High41%
0.7 mg a serve, mostly from chicken thighs (71%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High39%
4.3 mg a serve, mostly from chicken thighs (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A High38%
343 µg a serve, mostly from carrots (85%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B12 High35%
0.8 µg a serve, mostly from 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 E High24%
3.6 mg a serve, mostly from virgin olive oil (48%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source18%
3.3 mg a serve, mostly from chicken thighs (56%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source17%
790 mg a serve, mostly from chicken thighs (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source15%
62 mg a serve, mostly from chicken thighs (57%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source14%
0.2 g a serve, mostly from chicken thighs (45%). 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.
Vitamin C Source13%
11 mg a serve, mostly from fresh parsley (29%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate Source12%
47 µg a serve, mostly from instant couscous (28%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Calcium5%
69 mg a serve. 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%
0.1 µg a serve, mostly from 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
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Recipe and video by The Mediterranean Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.