health recipe
healthy diet plan
moroccan spice Warming flavours, couscous and chicken combine in this dish that contains four of your five-a-day. It’s great for a healthy midweek meal recipe SARA BUENFELD photograph ROB STREETER
Moroccan chicken with fennel & olives VIT C
IRON
FIBRE
SERVES 2 PREP 10 mins COOK 45 mins EASY
1 tsp each ground cumin and coriander 400ml hot vegetable stock, made with 2 tsp bouillon powder 2 tomatoes, cut into wedges 6 Kalamata or green olives, pitted and halved generous handful coriander, chopped, plus extra to serve 70g wholewheat couscous 400g can chickpeas, drained and rinsed
1 Squeeze the lemon over a bowl and set the bowl aside. Cut the lemon in two, remove the pith from one half and chop the rind. 2 Heat the oil in a non-stick frying pan and fry the onion, fennel, ginger and garlic until soft. Add the chicken and fry for a few mins more until just browned. 3 Add the lemon rind and spices, then pour in the stock. Cover and simmer for 25 mins, then add the tomatoes, olives, coriander and half the lemon juice. Cook for 5 mins more until the fennel and chicken are tender and the sauce reduced. 4 Meanwhile, cook the couscous following pack instructions and stir in the chickpeas. Add more lemon juice to taste, then serve the tagine with the couscous, extra coriander and fennel fronds. GOOD TO KNOW healthy • folate • fibre • vit c • iron • 4 of 5-a-day PER SERVING 714 kcals • fat 25g • saturates 5g • carbs 56g • sugars 9g • fibre 20g • protein 56g • salt 0.8g
80 BBC Good Food Middle East April 2022
Shoot director RACHEL BAYLY | Food stylist SARA BUENFELD
/2 lemon 1 tbsp rapeseed oil 1 large onion, finely chopped 1 fennel bulb, halved and thinly sliced, fronds reserved thumb-sized piece ginger, finely chopped 2 large garlic cloves, chopped 4 skinless chicken thigh fillets, halved and any fat trimmed 1 /2 tsp each ground cinnamon and turmeric 1
