Moroccan Chicken d'Erfoud

6 Reviews
83% would make this recipe again

Chicken and vegetables slowly cooked in a spicy broth.

I savoured this dish in Erfoud, a Moroccan village south of the High Atlas mountains, where I was invited to share the table of a very hospitable family.

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Preparation : 10 min Cooking : 8 h
440 calories/serving

Ingredients

1/2 onions, finely chopped 100 g
1 clove garlic, finely chopped
2 potatoes, peeled and cut in half 400 g
2 carrots, peeled and cut into quarters 200 g
1/2 lemons, cut into quarters 60 g
3/4 dried chili peppers, minced 0.4 g
2 cups chicken broth, hot 500 mL
2 tbsp olive oil 30 mL
3 chicken legs, with back, skinless 900 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 tbsp couscous spice (ras-el-hanout) 5 g
1 cup quinoa 180 g
1/4 cup fresh cilantro [optional] 9 g

Before you start

A slow cooker is needed to make this recipe.

Method

  1. Prepare the vegetables : chop the onion and garlic; peel the potatoes and carrots, then cut them in half; cut the lemon lengthwise into quarters; and mince the chili pepper. Warm up the broth.
  2. Heat the oil in a pan over medium heat. Add the onion and garlic, then sauté 2-3 min until they become translucent. Stir in the couscous spice and chili pepper, then cook 2 min with stirring, then transfer to the ceramic cooking pot. Add the potatoes, carrots, lemon quarters, chicken and hot broth. Season with a little salt and pepper. Cover and cook at 'low' and cook 6-8 h, or until the meat and vegetables are tender. Alternatively, cook on high throughout for 4-5 h
  3. When ready to serve, cook the quinoa. For a tastier result, replace half of the water needed to cook it with hot chicken broth.
  4. Serve the chicken, vegetables, and broth over the quinoa. Chopped cilantro leaves may be sprinkled on top, if desired.

Observations

This dish may be prepared in advance and reheated. It is not advisable to freeze it because the potatoes change texture when frozen. The chicken may also be deboned resulting in a dish served as a thick soup.

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

440

Fat

14 g

21 %

Saturated 2.7 g
+ Trans 0 g

14 %

Cholesterol

70 mg

Sodium

460 mg

19 %

Carbohydrate

49 g

16 %

Fibre

6 g

24 %

Sugars

3 g

Net Carbs

43 g

Protein

29 g

Vitamin A

56 %

Vitamin C

32 %

Calcium

6 %

Iron

38 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin A, Vitamin B6, Zinc
Good source of  :
Fibre, Folacin, Vitamin B1, Vitamin B2, Vitamin C
Source of  :
Calcium, Vitamin B12, Vitamin E, Vitamin K
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables 1
Meat and Alternatives 3
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

6 Reviews (6 with rating only) 83% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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