Tunisian Chicken uses orange juice to give a tang to the rich spicy sauce. Vegetarians can substitute Quorn® or soya for the chicken.
Per serving: 280 calories, 3.8g fat (excluding accompaniments)
Prep time 10 mins
Cook time 40 mins
1 large red onion, ﬁnely sliced
4 skinless chicken breasts, cut into strips
2 garlic cloves, chopped
1 tsp coriander seed
1 tsp ground cumin
1 tsp ground cinnamon
1⁄2 tsp cayenne pepper
6 cardamom pods, crushed with seeds removed
300ml (1⁄2 pint) chicken stock
2 tbsps plain ﬂour
1 tbsp chopped fresh oregano
1 x 400g can chopped tomatoes
2 pieces orange peel
150ml (1⁄4 pint) orange juice
salt and freshly ground black pepper
- Preheat a non-stick frying pan. Dry-fry the onion for 2–3 minutes until soft. Add the chicken and garlic and cook briskly, turning the chicken regularly to seal on all sides.
- Add the spices with 2 – 3 tbsps of stock and sprinkle the ﬂour over. Mix well, ‘cooking out’ the ﬂour for 1 minute.
- Gradually mix in the remaining stock. Add the oregano, tomatoes, orange peel and juice. Cover and simmer gently for 20 minutes.
- Season to taste and serve hot with couscous or rice.