Moroccan Chicken Tagine with Preserved Lemons & Olives

Serves 6-8 | Prep: 30 minutes | Cook: 1.5 hours | North African comfort food

Nutritional Information (Per Serving – 6 servings)

• Calories: 340
• Protein: 42g
• Carbs: 12g
• Fat: 14g
• Fiber: 4g

Ingredients

For the Chicken:

• 3 lbs (1.4kg) bone-in, skin-on chicken thighs and drumsticks
• 2 tablespoons olive oil
• 1 large yellow onion, sliced into half-moons
• 4 cloves garlic, minced
• 1-inch piece fresh ginger, grated

For the Spice Blend (Ras el Hanout):

• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cardamom
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon cayenne pepper
• 1 teaspoon salt
• 1/2 teaspoon black pepper

For the Tagine:

• 1 cup chicken broth
• 1/4 cup honey (or 2 tbsp for lower sugar)
• 2 preserved lemons, rinsed and chopped (or zest of 2 lemons)
• 1 cup green olives, pitted
• 1/2 cup dried apricots, chopped
• 1/4 cup golden raisins
• 2 bay leaves
• 1 cinnamon stick
• Fresh cilantro and parsley for garnish

For Serving:

• Couscous (bulking) or cauliflower couscous (cutting)
• Steamed vegetables
• Greek yogurt
• Almonds or pistachios
• Fresh mint

Instructions

Prepare the Spice Blend:

1. Mix Spices: In a small bowl, combine all spice blend ingredients. This makes about 3 tablespoons of ras el hanout.
2. Make Extra: Double the recipe and store extra spice blend in an airtight container for up to 6 months.

Prepare the Chicken:

1. Season Chicken: Pat chicken pieces dry and rub all over with 2 tablespoons of the spice blend. Let sit for 15 minutes at room temperature.
2. Brown Chicken: Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Brown chicken pieces on all sides, about 8-10 minutes total. Remove and set aside.

Build the Tagine:

1. Cook Aromatics: In the same pot, add sliced onions and cook until softened and lightly golden, about 5 minutes.
2. Add Garlic & Ginger: Stir in minced garlic and grated ginger, cook for 1 minute until fragrant.
3. Add Remaining Spices: Add the remaining spice blend and cook for 30 seconds until aromatic.
4. Deglaze: Pour in chicken broth, scraping up any browned bits from the bottom of the pot.

Slow Cook the Tagine:

1. Return Chicken: Add browned chicken back to pot, arranging in a single layer.
2. Add Sweet Elements: Stir in honey, preserved lemons, dried apricots, and raisins.
3. Add Aromatics: Add bay leaves and cinnamon stick.
4. Bring to Simmer: Heat until simmering, then reduce heat to low, cover, and cook for 45 minutes.
5. Add Olives: Stir in green olives and continue cooking for another 15-20 minutes until chicken is fork-tender and falling off the bone.
6. Final Adjustments: Remove bay leaves and cinnamon stick. Taste and adjust seasoning with salt, pepper, or honey as needed.

Finish and Serve:

1. Rest: Let tagine sit for 10 minutes to allow flavors to meld.
2. Check Consistency: The sauce should be thick enough to coat the chicken but not dry. Add a splash of broth if needed.
3. Garnish: Sprinkle with fresh chopped cilantro and parsley before serving.

Serving Suggestions

For Cutting Phase:

• 6oz chicken (about 1 thigh + 1 drumstick)
• 1 cup cauliflower couscous
• Large side of steamed vegetables
• 2 tablespoons Greek yogurt

For Bulking Phase:

• 8oz chicken (1.5 thighs + 1 drumstick)
• 1 cup traditional couscous
• 1/4 cup mixed nuts (almonds, pistachios)
• Full portion of dried fruit from the tagine

Traditional Moroccan Style:

• Serve family-style in the tagine pot
• Fluffy couscous on the side
• Fresh bread for dipping
• Mint tea to finish

Pro Tips for Bodybuilders

1. Skin-On vs Skinless:
   • Keep skin during cooking for flavor, remove before eating to save 5g fat per serving
   • Or use skinless thighs from start (reduces fat to 9g per serving)
2. Meal Prep Strategy:
   • Makes 6-8 generous portions
   • Flavors develop beautifully over 2-3 days
   • Freeze individual portions for up to 3 months
3. Sugar Management:
   • Reduce honey to 2 tablespoons for lower carbs
   • Natural fruit sugars from apricots and raisins provide energy
4. Protein Boost: Add 1 cup cooked chickpeas in last 15 minutes for extra plant protein
5. Bone-In Benefits:
   • More flavorful than boneless
   • Collagen from bones supports joint health
   • Natural portion control

Ingredient Substitutions

Essential Flavors (Don’t Skip):

• Preserved Lemons: Key to authentic Moroccan flavor – available at Middle Eastern stores
• Cinnamon: Both ground and stick form add complexity

Acceptable Substitutions:

• Chicken: Lamb shoulder or beef chuck (increase cooking time)
• Preserved Lemons: Fresh lemon zest + 1 tsp salt (not ideal but workable)
• Ras el Hanout: Pre-made blend from spice shops
• Dried Apricots: Dates or dried figs
• Green Olives: Kalamata olives (different flavor profile)

Storage & Meal Prep

Make-Ahead Options:

• Spice Blend: Make large batches, store in airtight containers
• Full Tagine: Can be made 1-2 days ahead, flavors improve
• Partial Prep: Brown chicken and prep vegetables day before

Storage:

• Refrigerator: Up to 4 days in sealed containers
• Freezer: Up to 3 months (dried fruit may soften)
• Reheating: Add splash of broth if needed, heat gently

Portion Control:

• Individual Containers: Portion with couscous for complete meals
• Flexible Macros: Store tagine and starches separately

Cultural & Nutritional Notes

Traditional Cooking: Authentic tagines are cooked in conical clay pots that circulate steam, but a heavy Dutch oven produces excellent results.

Spice Benefits:

• Turmeric: Anti-inflammatory properties
• Cinnamon: Blood sugar regulation
• Ginger: Digestive aid and anti-inflammatory
• Cardamom: Antioxidant and digestive benefits

Moroccan Tradition: Tagines are often the centerpiece of family gatherings, cooked slowly throughout the day and shared communally.

Balance Philosophy: The sweet-savory balance represents the Moroccan approach to harmony in food – no single flavor dominates.

Equipment Notes

Dutch Oven Alternative: A heavy-bottomed pot with tight-fitting lid works perfectly if you don’t have a tagine pot.

Slow Cooker Adaptation: Brown chicken and aromatics first, then transfer to slow cooker with remaining ingredients. Cook on low 4-6 hours.

This North African masterpiece combines warming spices with tender chicken and sweet-tart flavors for a completely unique protein experience. The long, slow cooking makes it perfect for weekend meal prep while delivering restaurant-quality results.