Apricot Chicken Tajine
Preventing heart disease starts right in the kitchen. My philosophy is simple - never give up what you like to eat, just change your recipes, using healthier ingredients. That is why I encourage my heart patients to use canola oil. It is the best universal oil for both baking and cooking.
- 1 Tbsp canola oil 15 mL
- 4 small, skinless chicken breasts
- 1 yellow onion, sliced
- 1 Tbsp minced garlic 15 mL
- 1 Tbsp minced ginger 15 mL
- 1 Tbsp turmeric 15 mL
- 1 tsp ground nutmeg 5 mL
- 1 tsp ground cinnamon 5 mL
- 1 saffron thread (optional)
- 1 cup low-sodium vegetable broth 250 mL
- 1 cup dried apricots, halved 250 mL
- 1 can (14 oz/398 mL) garbanzo beans
- 1 cup diced fresh tomatoes 250 mL
- 1/2 cup cashews, chopped, toasted 125 mL
- 2 Tbsp fresh chopped cilantro 30 mL
- 1. In tajine or large saucepan, add canola oil and brown chicken breasts 3-5 minutes. Remove and set aside.
- 2. Add onions, garlic, and ginger. Sauté 3 minutes. Add tumeric, nutmeg, cinnamon, saffron and vegetable broth. Simmer for 3 minutes.
- 3. Add apricots, beans and tomatoes. Bring to simmer again and add chicken breasts.
- 4. Set stovetop to low heat, cover and cook for 20 to 30 minutes until chicken is completely cooked.
- 5. Serve over couscous. Garnish with toasted cashews and cilantro.
1 chicken breast
Per Serving (couscous not included)
|Total Fat||18.5 g|
|Saturated Fat||3 g|
Chicken and Mango
Mangoes have not always been a major cooking ingredient in Chinese cooking but with the introduction of modern fusion cuisine, it has become a popular staple. Traditionally candied walnuts would have been the garnish for this type of dish but here macadamia nuts provide a nice balance. Use a slightly under-riped mango as it will hold up its texture better when stir-frying.
Chicken With Ginger and Cashews
This classic Cantonese stir-fry traditionally uses cashews that are deep fried. A healthier approach is to oven roast the nuts which brings out more flavor of the cashews. Young ginger is available mostly in the spring and summer and is more tender and milder in flavor than the regular ginger that is found year round. Young ginger is pale yellow and does not require peeling and has pink-tipped shoots. If you find young ginger, reduce the amount by half.