Lower-gi chicken tagine with sweet potato and ginger
Savor the flavors of this nutritious Lower-GI Chicken Tagine with Sweet Potato and Ginger. This wholesome recipe features tender chicken thighs, fragrant spices like cumin and cinnamon, and nutrient-rich sweet potatoes and quinoa, all simmered in a savory chicken gravy. Finished with a touch of honey and fresh coriander leaves, this dish offers a delightful, healthy meal perfect for weeknight dinners or special occasions.
- 22 Mar 2024
- Cook time 45 min
- Prep time 20 min
- 4 Servings
- 14 Ingredients
Lower-GI Chicken Tagine with Sweet Potato and Ginger is a flavorful, nutritious dish that combines tender chicken thighs with sweet potatoes, aromatic spices, and a hint of ginger. This healthy recipe is designed with a lower glycemic index (GI) to help maintain steady blood sugar levels. Ideal for a heartwarming family dinner, this tagine serves a delightful fusion of taste and health.
Ingredients:
Instructions:
- Begin by peeling and cubing the sweet potatoes.
- Finely chop the onion and mince the garlic.
- Grate the ginger root.
- Slice the carrot.
- Heat olive oil in a large pot or tagine over medium heat.
- Once the oil is hot, add the chicken thighs and cook until browned on both sides, about 5-7 minutes per side. Remove the chicken and set aside.
- In the same pot, add the chopped onion and cook until translucent, about 5 minutes.
- Add the minced garlic and grated ginger, cooking for an additional 2 minutes until fragrant.
- Stir in the ground cumin, ground coriander, and ground cinnamon, cooking for another minute to release the spices' aromas.
- Return the browned chicken thighs to the pot.
- Add the cubed sweet potatoes and sliced carrot.
- Pour in the chicken gravy, ensuring all ingredients are covered.
- Reduce the heat to low and cover the pot.
- Allow the mixture to simmer for 30-40 minutes, or until the chicken is cooked through and the vegetables are tender, stirring occasionally.
- While the tagine is simmering, prepare the quinoa according to the package instructions.
- Generally, you'll bring 2 cups of water to a boil, add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is tender. Fluff with a fork.
- Once the chicken and vegetables are tender, stir in the honey.
- Adjust seasoning with salt and pepper to taste.
- Serve the chicken tagine over a bed of quinoa.
- Garnish with the chopped fresh coriander leaves.
- Enjoy your wholesome, flavorful Lower-GI Chicken Tagine with Sweet Potato and Ginger!
Tips:
- Tip 1: For an enhanced depth of flavor, marinate the chicken thighs in the spices for at least 30 minutes before cooking.
- Tip 2: Try using bone-in, skinless chicken thighs for more flavor and tenderness.
- Tip 3: Add the sweet potatoes and carrots in larger chunks to avoid them getting too soft during the cooking process.
- Tip 4: Cook the quinoa separately and add it to the tagine just before serving to maintain its texture.
- Tip 5: Garnish with fresh coriander leaves just before serving for a burst of color and freshness.
- Tip 6: Adjust the seasoning to your taste preferences, adding more or less of the spices as desired.
Enjoy the rich and savory flavors of Lower-GI Chicken Tagine with Sweet Potato and Ginger, a comforting and health-conscious dish that's perfect for any occasion. The chicken is tender, the vegetables are perfectly cooked, and the spices create a harmonious melody of flavors on your palate. Savor every bite, knowing you're indulging in a meal that's as good for your body as it is for your taste buds.
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 550kcal | 22% |
| Protein | |
| Protein 30g | 20% |
| Carbohydrates | |
| Carbohydrates 40g | 12% |
| Fiber 6g | 16% |
| Sugar 8g | 8% |
| Fat | |
| Fat 33g | 38% |
| Saturated 8g | 27% |
| Cholesterol 150mg | - |
| Vitamins | |
| Vitamin A 700ug | 78% |
| Choline 100mg | 18% |
| Vitamin B1 0.31mg | 26% |
| Vitamin B2 0.43mg | 33% |
| Vitamin B3 8mg | 52% |
| Vitamin B6 0.88mg | 52% |
| Vitamin B9 55ug | 14% |
| Vitamin B12 0.93ug | 39% |
| Vitamin C 14mg | 16% |
| Vitamin E 1.19mg | 8% |
| Vitamin K 30ug | 25% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.39mg | 0% |
| Iron, Fe 3.76mg | 34% |
| Magnesium, Mg 110mg | 25% |
| Phosphorus, P 410mg | 33% |
| Potassium, K 920mg | 27% |
| Selenium, Se 30ug | 57% |
| Sodium, Na 570mg | 38% |
| Zinc, Zn 3.13mg | 28% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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