Chicken Tagine with Fennel and Chickpeas

• 
  • 4 Tbsp canola oil (60 mL)
  • 2 large onions, chopped (2 )
  • 3 garlic cloves, chopped (3 )
  • 2 Tbsp grated lemon zest (30 mL)
  • 2 tsp ground coriander (10 mL)
  • 2 tsp paprika (10 mL)
  • 2 tsp ground cumin (10 mL)
  • 2 tsp ground ginger (10 mL)
  • 1/4 tsp cinnamon (1 mL)
  • 1/4 tsp cayenne pepper (1 mL)
  • 1/2 cup chopped parsley (125 mL)
  • 1/4 cup chopped fresh dill (60 mL)
  • 1/4 cup chopped fresh mint (60 mL)
  • 2 lbs chicken pieces (1 kg)
  • 3 cups chicken broth (750 mL)
  • 2 fennel bulbs, trimmed and cut into wedges (2)
  • 6 carrots, peeled and cut into large chunks (6)
  • 1 can (19 oz/540 mL) chickpeas
  • 1 -(28 oz) can tomatoes (796 mL)
• 
  1. Heat  large skillet over medium high heat. Add 2 Tbsp (30 mL) canola oil.  Add onions, reduce heat and saute until translucent, about 5 minutes.
  2. Meanwhile measure out all spices and herbs. Transfer onions to large pot. Add spices and herbs to onions in the pot.
  3. Meanwhile, in same skillet that was used to sauté the onions, heat 2 Tbsp (30 mL) more canola oil over medium high heat. Add chicken pieces and cook until lightly browned, about 8 – 10 minutes. Transfer chicken to pot with onions and herbs. Add broth to pot. Bring to a boil.
  4. Add fennel, carrots, chick peas and tomatoes. Cover pot and reduce heat to low. Simmer until chicken is cooked and all vegetables are tender, about 20 – 30 minutes. Uncover; with slotted spoon remove chicken and vegetables to a serving dish. Keep warm.
  5. Boil remaining sauce until reduced, about 10 – 15 minutes. Season with salt and pepper. Return chicken and vegetables to the pot. Heat ingredients through and serve in soup bowls.

Nutritional Analysis

Servings

8

Calories

430

Total Fat

20.1 g

Saturated Fat

4.1 g

Cholesterol

80 mg

Sodium

730 mg

Carbohydrates

27.4 g

Fiber

7.9 g

Sugars

6.9 g

Protein

33.8 g

Potassium

969 mg

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