Low-FODMAP Moroccan Chicken Tagine; Gluten-free, Dairy-free
Low-FODMAP Chicken Tagine is a flavorful and rich tasting Moroccan inspired meal. Try it tonight and your family will love it!
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Moroccan
- Diet: Gluten Free
Ingredients
Scale
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper (adjust if you prefer less spicy)
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground cinnamon
- 1 large lemon; divided*
- 8 boneless, skinless chicken thighs (32 ounces or 2 pounds)*
- 1/2 teaspoon Kosher salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons garlic-infused olive oil; divided*
- 2 tablespoons low-FODMAP, gluten-free, all-purpose flour
- 1 & 3/4 cups low-FODMAP chicken broth*
- 2 tablespoons maple syrup
- 3 medium carrots (180g), peeled and chunked
- 1/2 cup large green olives (90g), pitted and halved (no pimentos)*
- 2 tablespoons chopped fresh cilantro
- 1/4 cup (50g) chopped or whole Marcona almonds (optional)*
- 2 tablespoons raisins (optional)*
Instructions
- Combine the spices (paprika, cumin, cayenne, ginger, coriander and cinnamon) in a small bowl and set aside
- Zest your lemon, then cut it in half. Juice 1/2 the lemon and slice the remaining half into rings
- Set a large Dutch Oven over medium heat and add 1/2 tablespoon of the infused oil. Add the chicken thighs and sear on both sides, seasoning with the salt and pepper (You do not have to cook the chicken fully, it will get more cooking time later)
- Remove chicken to a covered plate
- Reduce the heat to medium and add the rest of the garlic infused oil, LF flour, and spice mixture
- Cook, stirring constantly, until fragrant, about 30 seconds
- Mix in the LF chicken broth, maple syrup, lemon zest and 1/2 of the lemon juice. Stir well and deglaze the pan
- Add the chicken (with any accumulated juices) back to the Dutch oven, as well as the chopped carrots. Reduce the heat to medium-low, then cover and simmer for about 8 minutes, until the chicken is cooked through and the carrots are tender-crisp
- Stir in the olives, lemon slices, remaining lemon juice, and cilantro, then taste the sauce and adjust seasoning as desired
- Garnish with almonds and raisins and serve over quinoa or rice, or with crusty low-FODMAP bread
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of blog posting)
- For the lemon, you should have about 2 tablespoons juice and 1 tablespoon zest
- I used boneless, skinless thighs for this recipe. If you wish to substitute chicken thighs that are bone-in, then you will probably need about 4 pounds, and will need to increase the cooking time by 5-10 minutes. I do not recommend boneless, chicken breasts as they are not as tender and could become overcooked in this recipe. However, if you insist on trying those, then cook the carrots in the sauce first, and then add the chicken breasts back for a shorter period of time
- Infused oils have flavor but not the FODMAPs. Read more in my Top 11 Tips for the Low-FODMAP diet
- Select a low-FODMAP certified chicken broth, or make your own
- For the green olives, try to get the ones from the deli section at the supermarket, or Moroccan olives in a jar
- One low-FODMAP serving is 1/2 cup or 60g, but you may consume up to 500g per Monash
- Marcona almonds are from the Mediterranean and are tender and flavorful. I love them.
- For almonds 12g is one low-FODMAP serving due to GOS
- For raisins 13g is one low-FODMAP serving due to fructans
