Long Read

Dietitian Chef K’s Batch Cook Moroccan Style Chicken

My Moroccan style chicken thighs in a Mediterranean tomato sauce are perfect batch cooking or for feeding the whole family. This dish can be served with rice, couscous or pasta.  

Ingredients 

  • 600g Chicken thighs boneless skin off (Roughly 5-6) 
  • 160g carrots (2-3)  
  • 500ml Chicken stock 
  • 400g Tinned tomatoes 
  • White onion  
  • 10ml oil 
  • 1tsp Gravy granules  
  • 2 cloves of garlic  
  • 1 scotch bonnet or any hot pepper  
  • Tomato puree  
  • 40g Raisins  
  • 5g Mixed herbs  
  • Peri peri seasoning (no added salt) 
  • 3g paprika  
  • 5g tsp of salt 

To finish 

Chopped parsley or cress  

Method 

  1. Start by removing the excess fat from chicken thighs. Then season with paprika and piri piri seasoning. Place seasoned chicken into a container and leave in the fridge to marinate.  
  2. Dice your onions and carrots, crush garlic cloves.  
  3. Heat a large deep saucepan or medium pot on a medium flame.   
  4. Add 10ml of oil and sweat off your onions for 1min then add the garlic and carrots. Add tomato puree and coat the vegetables turning gently. When the puree has been mixed thoroughly, add chopped tomatoes, stock and mixed herbs. Simmer gently on a medium heat.  
  5. After 20 minutes, start to pan fry your chicken thighs in a separate pan, browning them nicely for about 2-3 mins on each side. Then place the chicken thighs into the sauce and continue to cook for an additional 20 minutes with a lid on.  
  6. Depending on your spice preference, place the Scotch bonnet into the pot with the chicken or 5 minutes before the dish is finished.  Slightly score the scotch bonnet with a sharp knife – be careful not to cut completely in half 
  7. In the last 5 minutes place your raisins into the dish and cover and switch off the heat.  
  8. Check the thickness of the sauce, add more stock if too thick.  
  9. Serve with your choice of carbohydrate; rice, pasta or cous cous and a portion of vegetables such as broccoli, spinach or green beans. Following recommended portion sizes will result to a dish under 500 calories and low in salt.  

Tips: 

  • Marinate meats the day before if possible. 
  • Keep the dish low in salt by letting the flavours come together with herbs and spices.
  • When food has cooled down portion into microwavable containers for an easy meal to grab and go! 

Nutritionals:

Per portion

Calories: 300kcals

Protein: 26g

Fat: 14g

Carbs: 17g

Cous cous + 80g 

Calories: 132kcals

Protein: 5g

Fat: 0.7g

Carbs: 25g

Pasta + 100g 

Calories: 176kcals

Protein: 5.8g

Fat: 0.7g

Carbs: 35.7g

Basmati rice +120g 

Calories: 161kcals

Protein: 3.5g

Fat: 2.6g

Carbs: 29.1g

This dish is perfect for our 1200 plan and for ensuring a calorie deficit is achieved.

Want to understand more about what a calorie deficit actually means? Check out our blog post here:

Back to Basics... How does a Calorie Deficit work?

Long Read

Back to Basics... How does a Calorie Deficit work?

2021-01-12 13:25:08By Katie Jerome

For more of my low calorie, balanced recipes, click here.

 



Kwayera Simpson

Kwayera Simpson

Writer and expert

Kwayera graduated from Leeds Beckett University with a BSc (Hons) Dietetics. Kwayera works for the NHS as a community dietitian, supporting people to make healthy food choices. With a previous career as a professional chef for over 20 years, Kwayera enjoys sharing recipes and inspiration on social media. As a dietitian working with people with long term conditions he understands the importance of a balanced lifestyle and a stepped approach to reach an individual's goal.


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