Chicken Tajine with Olives & French Fries

Here's a recipe for Chicken Tajine with Olives & French Fries

INGREDIENTS:

•  4 bone-in chicken thighs, skin removed
•  1 large onion, finely chopped
•  3 cloves garlic, minced
•  1/4 cup (60 ml) olive oil
•  1 tsp ground ginger
•  1 tsp ground cumin
•  1 tsp ground turmeric
•  1 tsp paprika
•  1 tsp ground black pepper
•  1/2 tsp ground coriander
•  1/4 tsp saffron threads, crumbled (optional)
•  1 cup (240 ml) chicken broth
•  1/4 cup (60 ml) water
•  1/2 cup (75 g) green olives, pitted
•  1 preserved lemon, quartered (or 1 fresh lemon, thinly sliced)
•  Salt to taste
•  Fresh cilantro or parsley for garnish
•  2 large potatoes, peeled and cut into thin fries
•  Vegetable oil for frying

Instructions:

1. Marinate the Chicken:

   - In a large bowl, combine the chicken thighs with minced garlic, ground ginger, cumin, turmeric, paprika, black pepper, coriander, and saffron threads (if using). Mix well to coat the chicken evenly with the spices. Cover and refrigerate for at least 1 hour, preferably overnight.

2. Cook the Tagine:

   - Heat the olive oil in a large tagine pot or heavy-bottomed Dutch oven over medium heat. Add the chopped onion and cook until soft and translucent, about 5-7 minutes.

   - Add the marinated chicken thighs to the pot, searing the meat on all sides until lightly browned, about 8-10 minutes.

   - Pour in the chicken broth and water, bringing the mixture to a simmer. Reduce the heat to low, cover the pot, and let it cook gently for 45 minutes to 1 hour, or until the chicken is cooked through and tender.

3. Add Lemons and Olives:

   - If using preserved lemons, add the quartered preserved lemons to the pot. If using fresh lemons, add the thinly sliced lemons. Stir gently to combine.

   - Add the pitted green olives to the tagine. Stir to combine and let it cook for an additional 15 minutes to allow the flavors to meld together.

4. Prepare the French Fries:

   - While the chicken is cooking, heat vegetable oil in a large frying pan or deep fryer to 350°F (175°C).

   - Fry the potato slices in batches until golden brown and crispy, about 4-5 minutes per batch. Remove and drain on paper towels. Season with salt.

5. Finish and Serve:

   - Taste and adjust the seasoning of the tagine with salt, if needed.

   - Garnish the Chicken Tagine with fresh cilantro or parsley before serving.

   - Serve the tagine with the freshly fried potatoes on the side or arranged on top of the dish.

Nutritional Information (per serving, approx. 4 servings):

- Calories: 650

- Protein: 28 g

- Carbohydrates: 45 g

- Fat: 38 g

- Fiber: 5 g

- Sugars: 2 g

- Sodium: 800 mg

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The Benefits and Drawbacks of Chicken: A Nutritional Analysis

Chicken: A Culinary Delight with Nutritional Prowess

Chicken reigns as one of the most popular and versatile meat options, gracing tables worldwide. Its ease of preparation, wide availability, and delectable taste have solidified its position as a culinary staple. In Saudi Arabia alone, chicken consumption stands at an impressive 50 kilograms per person annually, ranking the country third globally in chicken intake.

While chicken's culinary appeal is undeniable, questions surrounding its healthfulness often arise. This article delves into the nutritional profile and potential drawbacks of chicken to help you make informed dietary choices.

Nutritional Powerhouse

Chicken boasts an impressive array of essential nutrients, making it a valuable addition to a balanced diet. A single 3-ounce (85-gram) serving of chicken breast provides:

• Calories: 122
• Protein: 24 grams
• Fat: 3 grams
• Carbohydrates: 0 grams
• Niacin: 51% of the Daily Value (DV)
• Selenium: 36% of the DV
• Phosphorus: 17% of the DV
• Vitamin B6: 16% of the DV
• Vitamin B12: 10% of the DV
• Riboflavin: 9% of the DV
• Zinc: 7% of the DV
• Thiamin: 6% of the DV
• Potassium: 5% of the DV
• Copper: 4% of the DV

Protein, in particular, plays a crucial role in building and repairing tissues, maintaining muscle mass, and supporting overall health (2).

Selenium, a rare mineral, is essential for proper immune function, thyroid gland health, and fertility (3).

Chicken also abounds in B vitamins, including niacin, vitamins B6 and B12, which are vital for energy production, DNA synthesis, and brain health (4).

Summary: Chicken emerges as an excellent source of numerous essential nutrients, including protein, niacin, selenium, and phosphorus.

Benefits

Packed with an array of essential nutrients, chicken can be a valuable addition to a wholesome diet.

Due to its low calorie and high protein content, chicken can be particularly beneficial for weight loss, if that's a goal of yours.

Studies indicate that increasing protein intake may enhance feelings of fullness, promote weight loss, and aid in maintaining lean body mass (5), (6), (7).

When coupled with resistance training, protein can also contribute to muscle growth. Additionally, protein plays a role in calcium metabolism and is essential for maintaining bone health.

Summary: Chicken is a nutrient-dense food and a good source of protein. Incorporating chicken into your diet may support weight loss, muscle growth, and bone health.

Potential Drawbacks

Not all chicken varieties are created equal.

For instance, fried, breaded varieties like chicken nuggets, popcorn chicken, and fried chicken typically contain high amounts of unhealthy fats, carbohydrates, and calories.

Some chicken types, such as lunch meats, undergo extensive processing. Research suggests that consuming processed meats may be associated with an increased risk of heart disease, type 2 diabetes, and certain types of cancer. Processed meats may also contain high levels of sodium and preservatives.

Reducing sodium intake has been shown to lower blood pressure levels, particularly in individuals with hypertension.

Furthermore, some preservatives in processed meats, such as nitrates, can contribute to the formation of cancer-causing compounds.

Summary: Fried chicken may be higher in unhealthy fats, carbohydrates, and calories. Certain chicken types undergo extensive processing, and consuming processed meats has been linked to adverse health effects.

Healthy Preparations

Some common chicken preparation methods are healthier than others.

Here are some of the best options:

• Grilled Chicken: Grilling can be a quick and healthy way to boost your protein intake. Consider throwing some vegetables on the grill to help round out your meal (8).

• Roasted Chicken: Roasting chicken is a great weeknight dinner option, especially if you're trying to lose weight. In addition to being low in fat and calories, roasted chicken is packed with essential nutrients (9).

• Stir-fry: Stir-fry chicken with a drizzle of oil and your favorite vegetables for a fiber-rich, protein-packed meal (10).

Summary: Grilling, roasting, and stir-frying are some of the healthiest ways to enjoy chicken.

Unhealthy Preparations

While chicken can certainly fit into a healthy diet, some varieties are loaded with excess calories, fat, or sodium.

Here are a few chicken types to limit or avoid:

• Fried Chicken: Since it's typically fried and breaded, fried chicken is generally high in calories, carbohydrates, and unhealthy fats.

• Store-bought Rotisserie Chicken: Store-bought