Moroccan Lemon Chicken
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| Wed, 06-18-2008 - 8:22am |
Moroccan Lemon Chicken With Summer Squash and Green Olives (Phase 1)
Makes 4 servings
Description
While the ingredient list for this recipe may seem long, it largely features common pantry spices. When combined, these spices make up a version of ras al-hanout,, an intriguing blend that is widely used on Moroccan-style meats and fish. If you prefer, look for prepared ras al-hanout or another Moroccan blend in the spice section of your supermarket. Mixed with a little extra-virgin olive oil, these spices make a wet rub that blackens while cooking, giving the chicken a rich, exotic taste.
Prep time: 20 minutes
Cook time: 25 minutes
Ingredients
4 (6-ounce) boneless, skinless chicken breasts
1 teaspoon ground cumin
1 teaspoon ground ginger
1/2 teaspoon cinnamon
1/2 teaspoon freshly ground black pepper
1/4 teaspoon allspice
1/4 teaspoon salt
1/8 teaspoon cayenne
1 lemon
4 teaspoons extra-virgin olive oil
1 small onion, thinly sliced
3/4 pound summer squash, thinly sliced crosswise
1/3 cup pitted green olives
2 tablespoons water
2 tablespoons chopped parsley
Instructions
Pound chicken breasts between two sheets of waxed paper to 1/4 inch thick.
In a small bowl, mix together cumin, ginger, cinnamon, pepper, allspice, salt, and cayenne. Finely grate zest from lemon into spice mixture. Squeeze 1 tablespoon juice from lemon and add to spice mixture. Put lemon aside to use later. Add 3 teaspoons of the oil to spice mixture and stir to combine. Spread mixture on both sides of chicken breasts.
Heat a large nonstick skillet over medium-high heat. Add chicken, in batches if necessary, and cook, turning, until blackened on the outside and cooked through, 3 to 4 minutes per side. Transfer to a plate and loosely cover with foil to keep warm.
Add remaining 1 teaspoon oil to the skillet and return to medium-high heat. Add onion slices and cook, stirring constantly with a wooden spoon and scraping up any browned bits, 3 minutes. Add squash, olives, and 2 tablespoons water. Season lightly with additional salt and pepper; stir well. Cover and cook until squash is tender, 4 to 5 minutes. Remove the pan from the heat. Squeeze a little more lemon juice over chicken and vegetables, sprinkle with parsley, and serve warm.
Recipe from The South Beach Diet Supercharged.
Nutritional Information
264 calories
8 g fat (1 g sat)
6 g carbohydrate
41 g protein
2 g fiber
314 mg sodium
Cooking Tip: Use cutlets in place of chicken breasts if you want to avoid the pounding step. Turkey cutlets can also be used.


