Kumquat Tagine - 31g Carbs, 8g Fiber
From Eating Well Magazine
NUTRITION PROFILE: High Fiber | Low Sat Fat | Heart Healthy |
Diabetes Appropriate
A tagine is a slow-cooked Moroccan stew (traditionally served over
couscous)—but here it’s quicker and (dare we say it?) tastier,
thanks in large part to the bright spike of kumquats.
Makes 6 servings, about 1 1/3 cups each
ACTIVE TIME: 45 minutes
TOTAL TIME: 1 3/4 hours
EASE OF PREPARATION: Easy
1 Tbsp extra-virgin olive oil
2 onions, thinly sliced
4 cloves garlic, slivered
1 Tbsp minced fresh ginger
2 lb boneless, skinless chicken thighs, trimmed of fat,
cut into 2-inch pieces
1 tsp ground coriander
1 tsp ground cumin
3/4 tsp ground cinnamon
1/2 tsp salt
1/2 tsp freshly ground pepper
1/8 tsp ground cloves
1 14oz can vegetable broth
12 oz kumquats, seeded (see Tip) and roughly chopped (2 cups)
1 15oz can chickpeas, rinsed
1 1/2 Tbsp honey
Preheat oven to 375 degrees F.
Heat oil in an ovenproof casserole or Dutch oven over medium
heat. Add onions; cook, stirring often, until softened, about
4 minutes. Add garlic and ginger; cook for 1 minute, stirring
constantly.
Add chicken; cook, stirring often, for 8 minutes. Stir in
coriander, cumin, cinnamon, salt, pepper and cloves; cook
until aromatic, about 20 seconds. Stir in broth, kumquats,
chickpeas and honey. Bring to a simmer.
Cover the pan and transfer to the oven. Bake, stirring
occasionally, until the chicken is cooked through and the
broth is bubbling and somewhat reduced, about 1 hour.
Nutrition per Serving:
391 Calories, 15g Fat (3g Sat, 6g Mono), 101mg Cholesterol,
31g Carbs, 34g Protein, 8g Fiber, 490mg Sodium, 407mg Potassium
Nutrition bonus:
Vitamin C (50% daily value), Fiber (32% dv), Selenium (27% dv),
Iron (20% dv)
1 1/2 Carbohydrate Servings
Exchanges: 1 fruit, 1 starch, 4 1/2 lean meat
TIP:
To seed a kumquat, cut lengthwise, then remove the few seeds
with the knife tip or your finger.
USER COMMENTS:
Loved this recipe! I was tempted to use chicken breasts, but
resisted and used thighs as called for. Delicious! The dark
meat was wonderfully tender and hearty. The kumquats were
perfectly sweet and complimented the cinnamon and cloves
excellently. I’ll definitely serve this again. -
Anonymous, Philadelphia, PA
This recipe was great! I switched chicken breasts for thighs,
and opted to throw everything into a crock pot on low before
leaving for work. When I got home, it was delicious. Vegetarians
could take out chicken and add some hearty winter root vegetables
like parsnips… - Anonymous, Washington, DC