Free Healthy Recipe - Chicken & Mushroom Tangine

Dairy free, Low carbohydrate, Low fat, Low GI, Low sugar

Image courtesy of the Australian Mushroom Growers Association.

A normal serve of mushrooms is 100g (three button mushrooms or one flat mushroom),a simple and delicious way to get at least one of your 2&5 serves each day for under a $1 a serve. Recipe courtesy of the Australian Mushroom Growers Association.

800 grams chicken - organic, skinless lovely legs or cutlets, trimmed
3 tbsp Moroccan spice mix
2 tbsp olive oil
1 onion - brown halved, thinly sliced
3 cloves garlic, crushed
400 grams mushrooms - brown, sliced
1 lemon halved, thinly sliced
100 grams olives, green, pitted
375 ml stock- chicken, reduced salt
3 tbsp almonds, flaked & toasted
quinoa to serve

Toss chicken with half the spice mix and set aside for 5 minutes. Heat a deep large frying pan over high heat until hot. Add half the oil to the hot pan and cook the chicken, in batches, for 2-3 minutes each side or until light golden. Remove to plate.
Reduce heat to medium, add the remaining oil with onion, garlic and remaining spice mix, cook, stirring often for 3 minutes until softened. Add the mushrooms, cook, shaking the pan occasionally for 5 minutes until mushrooms are just tender.
Return the chicken to the pan, add the lemon, olives and 250ml of stock to pan, cover and cook over medium heat for 25-30 minutes, adding more stock if required or until chicken is cooked through. Scatter over the almonds and serve with quinoa or rice.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 45 mins
Ready in: 60 mins

Suitable for:
Dinner, Lunch
See also:
Quinoa and preserved lemon pilaf
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Nutritional Information - Per Serve
Kj 1972 kj
Calories 471 kcal
Fat 27 g
Saturated Fat 6 g
Total Carbohydrate 11 g
Total Protein 44 g
Fibre 6 g

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