Low-FODMAP Moroccan Chicken Tagine; Gluten-free, Dairy-free

Low-FODMAP Moroccan Chicken Tagine is a flavorful, healthy dish that brings the taste of North Africa right to your kitchen. This recipe is not only gluten-free and dairy-free, but it’s also designed for those who need a low-FODMAP diet. It’s perfect for anyone who craves a warm and comforting meal without compromising their health.

Why Make This Recipe

This Moroccan Chicken Tagine is a great choice for several reasons. First, it offers a unique blend of spices that creates a delightful aroma and taste. Second, it’s packed with nutrients from the chicken and vegetables, ensuring you enjoy a wholesome meal. Lastly, it’s easy to make and can serve as a hearty dinner for family or friends, all while accommodating various dietary restrictions.

How to Make Low-FODMAP Moroccan Chicken Tagine

Ingredients:

• 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)

Directions:

1. Combine the spices (paprika, cumin, cayenne, ginger, coriander, and cinnamon) in a small bowl and set aside.
2. Zest your lemon, then cut it in half. Juice 1/2 the lemon and slice the remaining half into rings.
3. 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, as it will cook more later.
4. Remove the chicken to a covered plate.
5. Reduce the heat to medium and add the rest of the garlic-infused oil, low-FODMAP flour, and spice mixture. Cook, stirring constantly, until fragrant, about 30 seconds.
6. Mix in the low-FODMAP chicken broth, maple syrup, lemon zest, and 1/2 of the lemon juice. Stir well and deglaze the pan.
7. Add the chicken (with any accumulated juices) back to the Dutch oven, along with 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.
8. Stir in the olives, lemon slices, remaining lemon juice, and cilantro. Taste the sauce and adjust seasoning as desired.
9. Garnish with almonds and raisins and serve over quinoa or rice, or with crusty low-FODMAP bread.

How to Serve Low-FODMAP Moroccan Chicken Tagine

This dish is best served warm, over a bed of fluffy quinoa or rice. You can also pair it with some crusty low-FODMAP bread or a simple green salad.

How to Store Low-FODMAP Moroccan Chicken Tagine

Store any leftovers in an airtight container in the refrigerator for up to 3 days. You can also freeze it for longer storage, up to 3 months. Just thaw in the refrigerator before reheating.

Tips to Make Low-FODMAP Moroccan Chicken Tagine

• Use fresh spices whenever possible for the best flavor.
• Adjust the amount of cayenne pepper to fit your spice tolerance.
• Add extra vegetables like bell peppers or zucchini for added nutrition and flavor.

Variation

For a lighter version, you can substitute chicken thighs with boneless, skinless chicken breasts. You can also toss in different vegetables according to your preferences or what you have on hand.

FAQs

1. Can I make this recipe vegetarian?
Yes! You can replace the chicken with chickpeas or tofu, and use vegetable broth instead of chicken broth.

2. Is this dish spicy?
It has a bit of heat from the cayenne pepper, which you can adjust according to your taste.

3. Can I use regular olive oil instead of garlic-infused?
While regular olive oil works, using garlic-infused oil gives this dish a unique flavor that complements the spices well.

Low-FODMAP Moroccan Chicken Tagine

A flavorful and healthy Moroccan chicken dish that's gluten-free and dairy-free, perfect for low-FODMAP diets.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Course: Dinner, Main Course

Cuisine: Moroccan

Calories: 400

Ingredients Method Notes

Ingredients

  

Spices

• 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

Main Ingredients

• 1 large lemon; divided
• 8 pieces 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
• 1.75 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 chopped or whole Marcona almonds (optional)
• 2 tablespoons raisins (optional)

Method

 

Preparation

1. Combine the spices (paprika, cumin, cayenne, ginger, coriander, and cinnamon) in a small bowl and set aside.
2. Zest your lemon, then cut it in half. Juice 1/2 the lemon and slice the remaining half into rings.
3. Set a large Dutch Oven over medium heat and add 1/2 tablespoon of the infused oil.
4. Add the chicken thighs and sear on both sides, seasoning with the salt and pepper. You do not have to cook the chicken fully, as it will cook more later.
5. Remove the chicken to a covered plate.

Cooking

1. Reduce the heat to medium and add the rest of the garlic-infused oil, low-FODMAP flour, and spice mixture. Cook, stirring constantly, until fragrant, about 30 seconds.
2. Mix in the low-FODMAP chicken broth, maple syrup, lemon zest, and 1/2 of the lemon juice. Stir well and deglaze the pan.
3. Add the chicken (with any accumulated juices) back to the Dutch oven, along with the chopped carrots.
4. 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.
5. Stir in the olives, lemon slices, remaining lemon juice, and cilantro. Taste the sauce and adjust seasoning as desired.
6. Garnish with almonds and raisins and serve over quinoa or rice, or with crusty low-FODMAP bread.

Notes

Store any leftovers in an airtight container in the refrigerator for up to 3 days. You can also freeze it for longer storage, up to 3 months. Just thaw in the refrigerator before reheating. Use fresh spices whenever possible for the best flavor. Adjust the amount of cayenne pepper to fit your spice tolerance. Add extra vegetables like bell peppers or zucchini for added nutrition and flavor. For a lighter version, you can substitute chicken thighs with boneless, skinless chicken breasts.