Moroccan Chicken Tagine

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I first became enamored with Moroccan food about 12 years ago when I ate at Chef Karim’s in Santa Barbara with my husband Adrian and his parents. I had never eaten anything like it and loved being able to sit on a cozy couch at dinner where I could dive into a family platter with a piece of bread as my only utensil. While I enjoyed the entertainment of the belly dancing and the Moroccan decor, I really became fascinated with the food.

I’m so glad that Adrian’s mom gifted us a tagine and a cookbook by Chef Hassan M’Souli for Christmas several years ago so we could keep eating Moroccan food even after the locally famous Chef Karim closed down his restaurant in 2010. Chef Hassan’s recipes are fabulous, and from him we’ve learned how to make preserved lemons, several tagines, Rghaif del Ferran (a spicy bread), and an insanely awesome crepe dessert with dates and Kahlua. We’ve found that our favorite tagine is with chicken, but after exploring different recipes, we prefer one from the Boston Globe over Chef Hassan’s. It’s easier to make and just a little more delicious.

Below are the recipes we use to make our favorite tagine. I’ve adapted them where needed. We make our own preserved lemons to keep on hand, but you can easily purchase them at niche grocery stores like Whole Foods or online at Amazon.

Moroccan Chicken Tagine

Adapted from Sheryl Julian’s Boston Globe Recipe
Serves 4

Ingredients
1/2 teaspoon saffron threads
1/2 teaspoon salt
1 preserved lemon
1 clove garlic, crushed
1 teaspoon ground turmeric
1 teaspoon ground ginger
1/2 teaspoon ground black pepper
1 red onion, coarsely chopped
1 tomato, peeled and chopped
1 tablespoon ghee or butter
1.5 lbs bone-in chicken thighs (skin on)
2 tablespoons olive oil
1 cup water
1/2 cup pitted green olives
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh coriander

Directions
In a bowl, with your fingers, crush the saffron threads with the salt. Remove the lemon flesh from the rind. Chop the lemon flesh coarsely. Add the lemon flesh and a 2-inch piece of lemon rind (chopped) to the saffron with the garlic, turmeric, ginger, pepper, onion, tomato, and ghee or butter. Toss well. Reserve remaining pieces of the rind.

Sprinkle the saffron mixture on the chicken on both sides. Cover and refrigerate for at least 30 minutes or for up to half a day.

In a tagine pan or large flameproof casserole, heat the oil. Add the chicken skin-side up and 2 tablespoons of the water. Cook over medium heat for 10 minutes, turning halfway through cooking.

Add the remaining water to the pan. Turn the chicken skin-side down. Add remaining pieces of lemon rind. Set on the cover askew. Continue cooking the chicken for 35 minutes or until the chicken is cooked through, about 45 minutes.

Turn the chicken skin side up. Sprinkle the chicken with olives, parsley, and coriander.

Moroccan Preserved Lemons

Adapted from Hassan M’Souli’s Moroccan Modern

Ingredients
10 thin-skinned lemons
1.5 cups coarse sea salt
4.25 cups boiling water
juice of 1 lemon
8 cardamom pods
2 small red chilis, optional
2 bay leaves, optional
Olive oil, to cover

Directions
Scrub the lemons well and soak in water for about 3 days, changing the water daily (this disperses the gas and acids contained in the fruit). Remove from the water and cut four pockets end to end into each lemon, being careful not to slice right through.

Holding a lemon over a bowl (to catch any juice and salt), fill the pockets generously with salt, and arrange in a half gallon preserving jar. Repeat with remaining lemons.

Cover the lemons with boiling water. Add the leftover salt and juice, lemon juice and cardamom pods. Chilis and bay leaves may also be added for flavor and decoration, if you like.

Leave the jar for a few minutes to ensure that most of the air bubbles are released. Pour over a thin layer of olive oil to cover the surface. Seal tightly, and store for at least 1 month prior to use.

If preserved correctly, preserved lemons can be stored for years. The flavors become more intense and a little more briney (not unlike olives)!

Hoisin Glazed Salmon with Shiitake Mushrooms and Asparagus

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This is probably the most simple fish recipe that my husband and I make. It’s one of those meals where if we haven’t planned what’s for dinner and we’re on our way home for work, we know we have half of the items on hand (hoisin and rice) and the rest we can grab in less than 10 minutes at the local market.

This recipe will work with other fatty fish like black cod, which means that you’re going to get one of your two servings of fatty fish a week recommended by the American Heart Association. If you make extra and eat this for lunch the next day, you’ve already met that goal! How simple is that?

Hoisin Glazed Salmon with Shiitake Mushrooms and Asparagus

Serves 4
Total Time 20 Minutes

Ingredients
1/4 cup hoisin sauce
4 (4 oz) salmon filets
1 large bunch asparagus, trimmed
4 ounces shiitake mushrooms, stems removed
2 tablespoons olive oil
Kosher salt and pepper
Steamed rice (short or medium-grain), to serve

Directions
Adjust an oven rack to the middle position and heat broiler.

Mix hoisin sauce and 1 tablespoon water in a small bowl. Place fish, skin-side down, on a foil-lined baking pan and spread sauce over the top.

Toss asparagus, mushrooms, oil, and ¼ teaspoon each salt and pepper in a medium bowl. Scatter vegetables evenly around fish.

Broil, stirring vegetables once, until they are tender and fish is cooked through and opaque, 6 to 8 minutes, depending on thickness.

Slide a spatula between the skin and the fish; discard skin. Divide fish among individual plates. Serve with vegetables and steamed rice.

Spring Greens & Lima Bean Soup (The Fast Recipe)

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I’ve been making a Spring Greens and Lima Bean Soup recipe from Epicurious for years. There’s nothing quite like it. The flavors and textures in this soup compliment each other so well from the umami of the chicken broth and tomato combination to the texture of the swiss chard and little bites of carrots and celery. When I have time, I prefer to go by the original Epicurious recipe and utilize dried heirloom lima beans. When I’ve forgotten to soak my beans overnight, I’ve made them a little faster with a quick boil and allow them to sit for an hour. But what about when I want this delicious soup in less than 45 minutes with little preparation or planning ahead? Below is my cheat to the original recipe.

Spring Greens and Lima Bean Soup

Serves 8

Ingredients
2 15-oz cans lima beans
2 bunches dandelion greens, Swiss chard, or mustard greens (1 1/2 pounds total), tough bottom stems removed, leaves cut into 2-inch pieces
4 tablespoons extra-virgin olive oil, divided
2 celery stalks, finely chopped
2 carrots, peeled, finely chopped
1 large onion, finely chopped
8 cups low-salt chicken broth
1 14 1/2-ounce can diced tomatoes in juice, drained
1/2 cup freshly grated Parmesan cheese

Directions
Heat 3 tablespoons oil over medium heat. Add celery, carrots, and onion. Sauté until onion is translucent, about 6 minutes. Add broth and tomatoes. Reduce heat to low and simmer for 15 minutes. Add chard and beans and simmer for 5 more minutes to allow flavors to blend. Season to taste with salt and pepper, cover and let soup rest 15 minutes. Ladle soup into bowls. Sprinkle with cheese and drizzle with remaining 1 tablespoon oil. Serve with a side of crusty bread, drizzled on both sides with olive oil and toasted under the broiler for 3-5 minutes.

One-Pot Indonesian Curry in less than 25 Minutes

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My husband and I became acquainted with Indonesian food when we were students at UC Santa Barbara. We used to go out to brunch at a restaurant called Blue Dolphin, circa 2003-2005, which is now closed. Fortunately for us, when we arrived late for brunch one day, we discovered their Indonesian lunch menu and never turned back. This was our favorite menu item, erroneously called Goreng Ayam. After the restaurant closed down, we were surprised to learn that there is a dish called Ayam Goreng, a fried chicken dish, and that it is not this one. We were actually laughed at by several grocery store merchants who had no idea what we were talking about when we were searching for recipe tips. It took us a little while, but we finally found a way to replicate it when we came across a seasoning mix at Indochina Market in Goleta called Ayam Goreng by Kokita.

While we now know how to make the simmer sauce from scratch, we tend to still use the seasoning mix more often than not because it’s such a quick dinner and it’s so easy that we could make it in our sleep. If you’re interested in purchasing it, we purchase ours from Indo Food Store’s website, but if you’re lucky enough, you might be able to find it at a local market. Here’s our recipe below:

Indonesian-Style Chicken Curry

Serves 4

Ingredients
3 oz Ayam Goreng Seasoning Mix (about 1/4 jar)
1 cup water
2-3 sliced chili peppers (jalapeno and/or birdseye chiles)
1.5 lb chicken thighs
Cabbage, ½ head
Steamed rice, to serve

Directions
Add seasoning mix to a medium  saucepan and stir in water to thin. Bring to a simmer over medium-high heat. Add chilies and chicken and lower heat to medium. Simmer for about 15-20 minutes or until chicken is cooked through. Serve with steamed rice and garnish with sliced cabbage.

Chipotle Chicken Tacos

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In California, tacos are fundamental to our cuisine. That’s why I’m constantly in search of amazing taco recipes to make at home for friends and family. Let me tell you, these chipotle chicken tacos are the best I’ve ever made. Not only is this recipe from the New York Times delicious, it’s pretty darn healthy too. Just look at the nutrition analysis for two tacos below. Not bad, right?

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I know several people who think that tacos are a guilty pleasure and that they’re inherently unhealthy. But in reality, they can be quite the opposite. Here you can see that my suggested serving size of two tacos has enough fat to keep you satiated while the saturated fat is kept in check, and the sodium is acceptable unless you’re on a low-salt diet. I even included 1/4 tsp of added salt in my analysis.

What is really great about these tacos, though, is that while they have a good amount of vitamin C and calcium, the fiber is outstanding. Hint: in addition to the vegetables, each tortilla has 2g of fiber. If you double up on your tortillas like I did, you’re well on your way to meeting your fiber needs for the day. Are you convinced that tacos can be a part of a healthy diet yet?

Some tips for tacos in general:

1). Keep your portion size in check. If you’re consuming 6-inch tortillas, I recommend about two tacos. If you’re a tall athlete, sure, you can have more. But if you’re shorter and trying to lose weight, you may want to fill the tacos with more vegetables than meat. For 3-inch tortillas (street taco style), you’re likely safe with three.

2). Vegetarian, seafood, and chicken tacos are all great choices unless any components are fried. Pork and beef can be acceptable, but keep in mind that the less red meat you eat throughout the week, the lower your risk for cardiovascular disease and cancer.

3). Load up on vegetables for fiber because they are low in calories and contribute to fullness. Salsa can be a low-calorie addition, but it can also be salty, so if you have hypertension, you may want to avoid it altogether.

4). If adding beans: choose pinto or black beans instead of refried as refried beans at restaurants can pack in a lot of calories. If you’re cooking at home, there are several varieties of canned refried beans that are low in fat and also a good choice. However, keep in mind that if you’re salt sensitive, many canned beans contain a fair amount of sodium, so look at your labels!

5). Enjoy! Eating tacos is what’s best about tacos, right?

Chipotle Chicken Tacos

Click HERE for original NYT Recipe
Serves 4

Ingredients
4 large bone-in chicken thighs, about 1 1/2 pounds
3 scallions, left whole
1 bay leaf
1 thyme branch
3 black peppercorns
1 allspice berry (or a pinch of ground allspice)
2 cloves
Kosher salt
3 tablespoons olive oil
1 medium yellow onion, finely diced
2 garlic cloves, minced
½ teaspoon ground cumin
2 or 3 chipotle chiles in adobo, chopped
3 tablespoons adobo sauce, from the can
½ cup broth (use broth from simmered chicken)
16 fresh corn tortillas

To Garnish
1 small white onion, finely chopped
2 thinly sliced serrano chiles
4 thinly sliced radishes
1/2 sliced avocado
Crumbled queso fresco or mild feta cheese
Crème fraîche or Mexican crema
Cilantro sprigs
Dried oregano
Lime wedges

Directions
Put chicken thighs in a saucepan and cover with 3 cups water. Add scallions, bay leaf, thyme, peppercorns, allspice, cloves and 1/2 teaspoon kosher salt. Simmer for 30 minutes, then remove chicken and cool. Shred chicken with your fingers, discarding chicken skin and bone. Strain broth and reserve. You should have about 2 cups shredded chicken.

Put olive oil in a skillet over medium heat. Add diced yellow onion, season with salt and cook until softened and a bit browned, about 5 minutes. Add garlic and cumin and cook for 1 minute more. Add chopped chipotle chile and adobo sauce and stir to combine. Add shredded chicken, salt lightly and stir to coat. Add 1/2 cup of the chicken broth and simmer for 2 or 3 minutes, until sauce has thickened somewhat. Keep warm.

Heat the tortillas over steam or by your favorite method, keeping them soft and pliable.

Build the tacos quickly: Put a spoonful of the saucy chicken in the center of each tortilla. Top with a teaspoon of chopped white onion, a few slivers of serrano chile, some radish and avocado slices, a teaspoon of queso fresco and a teaspoon of crème fraîche. Add a few cilantro springs and a small pinch of oregano. Serve immediately with lime wedges on the side.

Taste the Rainbow! Pork Tenderloin Medallions with Roasted Vegetables and Lemon-Garlic Rosemary Sauce

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Pork Tenderloin Medallions with Roasted Vegetables

Serves 4

Eating an array of colors ensures that you are optimizing the nutrients that will reduce your risk for cancer and boost your immune system. Will eating a Big Mac do that? It sure won’t. So look for variety and color the next time you eat out or plan your meals for the week! Or, why not just make this little recipe? It’s delicious.

Vegetables
3 parsnips, peeled, wide ends halved, cut into 0.5 x 1.5 inch pieces
3 carrots, peeled, wide ends halved, cut into 0.5 x 1.5 inch pieces
1 medium turnip, peeled, cut into 1/2 inch wedges
1 small sweet potato, peeled, halved, cut into 0.5 x 1.51.5 inch pieces
4 medium shallots, whole, peeled
2 spring onions, whole, trimmed
2 tablespoons olive oil
3/4 teaspoon salt
2 tablespoons fresh rosemary leaves
1 head garlic, cloves separated but unpeeled
1/4 teaspoon freshly ground black pepper

Pork
1 lb pork tenderloin, trimmed of excess fat, cut into 1-inch pieces
salt
pepper
2 teaspoons olive oil, divided
2 cloves garlic (purple if available), finely chopped
1/2 cup dry white wine
1/2 cup chicken broth
1 tablespoon lemon juice and zest from 1 lemon
1 1/2 teaspoons chopped rosemary

Directions
Preheat the oven to 400°F.

In a large baking dish, add parsnips, carrots, turnips, sweet potatoes, shallots, and spring onions. Toss with oil and salt and roast for 25 minutes. Toss again, adding rosemary and garlic. Roast vegetables until cooked through and browned.

Meanwhile, sprinkle pork with salt and pepper. Heat 1 tsp oil in a large heavy pan over medium-high heat. Add the pork and cook until well-browned on each side (about 2-3 minutes) and your thermometer’s temperature registers at 145 degrees F. Remove from pan and keep warm.

Heat pan to medium and add 1 tsp oil. Add garlic and cook, stirring for about 30 seconds. Add wine and broth. Increase heat to high and cook, stirring up the brow bits on the bottom for about 5 minutes, until liquid reduces to a sauce.

Remove the pan from the heat. Season sauce with salt and pepper. Add lemon juice, zest, and rosemary.

When the vegetables are done, add to a serving dish with pork medallions. Adjust seasonings and drizzle with sauce. Serve with warmed whole grain bread.

Crisp-Braised Duck Legs With Aromatic Vegetables

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Adding duck to your dinner routine is a great way to add variety your meal planning. Duck is quite flavorful, its breast is low in fat, and utilizing it in your meal planning can break up the monotony of recipes that commonly call for chicken. Depending on your local butcher or grocery store, it is also not even much more expensive. We picked up these duck legs at our local market for $8/lb. While duck legs are a little higher in fat, you can trust me that it’s the good kind (I’m looking at you monounsaturated fat). One duck leg will only set you back 200 calories and 3g (14% DV) of saturated fat. Below is a fantastic recipe for braised duck legs based off of a recipe published by the New York Times, which we also combined with our own recipe for herbed peas.

Crisp-Braised Duck Legs With Aromatic Vegetables

Click HERE for NYT recipe
Serves 4

Braised Duck
4 small duck legs, trimmed of excess fat (about 2 lbs)
Salt and pepper to taste
2 large onions
1 pound carrots
6 celery stalks
2 cups chicken stock, preferably homemade

Herbed Peas
1 large leek or 2 small leeks, finely sliced
2 tbsp butter (or more if needed)
1 (10 oz) bag frozen peas, not defrosted
3-4 fresh mint sprigs (leaves and soft tips)
3-4 fresh sprigs of rosemary (leaves and soft tips)

Directions
Put duck legs, skin side down, in a skillet large enough to accommodate all ingredients comfortably; turn heat to medium. Heat oven to 400 degrees. Brown duck legs carefully and evenly, sprinkling them with salt and pepper as they cook. Meanwhile, peel and dice vegetables.

When legs are nicely browned, turn them over and sear for just a minute or two. Remove to a plate; remove all but enough fat to moisten vegetables. Add vegetables to skillet along with some salt and pepper. Cook over medium-high heat, stirring occasionally, until they begin to brown, 10 to 15 minutes. Return duck legs to pan, skin side up, and add stock; it should come about halfway up duck legs but should not cover them. Turn heat to high, bring to a boil, and transfer to oven.

Cook for 30 minutes, then lower heat to 350 degrees. Continue to cook, undisturbed, until duck is tender and liquid reduced, at least another half hour. The duck is done when a thin-bladed knife pierces the meat with little resistance.

Meanwhile, sauté the sliced leeks in butter over medium-low heat until soft, about 5-6 minutes. Add frozen peas and stir until defrosted. Add chopped mint, rosemary, and continue stirring for 3-5 minutes. Taste the peas to adjust for butter, season with salt and pepper if needed. When the duck is done, duck will hold nicely in a warm oven for another hour. Serve hot with herbed peas.

Wild Greens with Fried Eggs (+ My Cooking Journey)

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Ingredients
1 1⁄4 cups extra-virgin olive oil
10 scallions, minced
1 3⁄4 lb. mixed greens, such as nettles, lamb’s-quarter, spinach, Swiss chard, and arugula, washed and minced
1 cup chopped flat-leaf parsley
1 cup chopped fresh mint leaves
1⁄2 cup chopped fennel fronds
6 cloves garlic, minced
Kosher salt and freshly ground black pepper, to taste
6 eggs

Instructions
Heat ½ cup oil in a 5-qt. pot over medium-high heat. Add scallions and cook for 4 minutes. Add greens, parsley, mint, fennel, garlic, and ½ cup water; season with salt and pepper. Cook, stirring, until greens are tender, 18–20 minutes. Remove from heat.

Heat ¾ cup oil in an 12″ skillet over medium-high heat. Working in two batches, crack eggs into skillet; cook, constantly spooning oil over yolks, until yolks are just set, about 2 minutes. Using a slotted spoon, transfer eggs to a plate. Divide greens between plates and top each with a fried egg.

Diet “Assassinista’d” Baby

Wild Greens with Fried Eggs – A Case Study on the Ineptitude of Dieting

A low-fat diet would deter you from consuming this dish due to the fat content of the egg yolk and the use of olive oil. That’s a shame because if you followed this diet, you would be missing out on key nutrients provided by the higher fat ingredients (monounsaturated fat, vitamin E, vitamin A, and vitamin D) and denying yourself a perfectly healthy brunch. In truth, you wouldn’t be successful with your diet in the long run because a low-fat diet, like most diets, is not successful over time. What’s more, low-fat diets are less effective than higher fat diets to keep off weight. Click HERE for source. What does this mean for my readers who are on diets or have tried and failed? You should stop dieting, pack in nutrient dense foods, and control your portions with mindfulness. Capish?

I’m Anne, Your Diet Assassinista!

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Hello! Welcome to my nutrition blog where my core philosophy is that diet is a four-letter word! My name is Anne Assassi and I’m a registered dietitian nutritionist (RDN) and health coach from the San Francisco Bay Area. I’ve officially launched my private practice in the last week and am looking forward to engaging with clients in-person, over the phone, and through video chat. Here you will find my musings on nutrition, health, and fitness. I intend to debunk as many diet myths as I can while guiding my readers to choose foods that are healthful and balanced. Feel free to ask me questions, share my posts, and to provide feedback. But above all, enjoy! I am here to motivate, inspire, and educate so let’s get this blog thing going, okay?