Healthy Mediterranean Cooking at Home

Category Archives: Morocco

Spices are very important in Moroccan cuisine. Common spices include cinnamon, cumin, turmeric, ginger, paprika, coriander, saffron, mace, cloves, fennel, anise, nutmeg, cayenne pepper, fenugreek, caraway, black pepper, and sesame seeds. Twenty-seven spices are combined for the famous Moroccan spice mixture called “ras el hanout”.

Due to its location on the Mediterranean Sea, the country is rich in natural resources and meals are usually built around seafood, lamb or poultry. The Moroccan national dish is a tagine or stew named for a special pot that is used for cooking. Common ingredients include chicken or lamb, almonds, hard-boiled eggs, prunes, lemons, tomatoes, and other vegetables. The tajine, like other Moroccan dishes, is known for its distinctive flavoring, which comes from spices that may include saffron, cumin, coriander, cinnamon, ginger, and ground red pepper. Give this Moroccan inspired recipe a try.

Moroccan Spiced Chicken

Ingredients

1 tablespoon chili paste (harissa or sambal oelek)
1/2 tablespoon smoked paprika
1/2 tablespoon ground turmeric
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/4 teaspoon ground allspice
1/4 teaspoon cardamom
1/4 teaspoon cayenne
1 orange, zested, then cut into segments
2 tablespoons oil
4 bone-in chicken thighs
Kosher salt and freshly ground black pepper
2 cloves garlic, minced
1 small onion, diced
1/2 cup diced cherry tomatoes
1/2 cup chicken stock
1/2 cup green olives
1/4 cup chopped preserved lemon
Couscous, recipe below

Directions

Preheat the oven to 325 degrees F. Heat a wide, deep braising pan over medium-high heat.

In a small bowl, combine the chili paste, paprika, turmeric, cumin, ginger, cinnamon, coriander, allspice, cardamom, cayenne, orange zest, and 1 tablespoon oil. Stir to form a paste.

Season the chicken with salt and pepper; rub half of the spice mixture on both sides of the chicken thighs.

Add the remaining 1 tablespoon oil to the heated pan. Sear the chicken skin-side down until golden brown, about 5 minutes. Turn and brown the other side. Remove the chicken to a plate.

Add the garlic, onion and remaining spice mixture to the same pan, using a wooden spoon to scrape up any browned bits from the bottom of the pan. Reduce the heat to medium and cook until the onions are softened and lightly browned, about 5 minutes.

Return the chicken to the pan along with the tomatoes, chicken stock, olives, preserved lemon, and sliced oranges. Cover the pan and place it in the oven to braise for about 1 hour and 15 minutes. Uncover and continue to braise until the chicken is tender, another 15 to 20 minutes.

Couscous

Ingredients

1/4 teaspoon salt
1 cup whole wheat couscous
1 tablespoon olive oil
1 ¼ cups no salt added chicken broth

Directions

Bring the chicken broth and salt to a boil in a medium saucepan. Pour in the couscous and the olive oil, give a quick stir, cover and turn off the heat. Let sit for 5 minutes. Fluff with a fork to break up any lump and serve.

Cucumber Salad

Ingredients

1 English cucumber, sliced thin
1 scallion, finely chopped
1 garlic clove, minced
1/3 cup plain whole milk Greek yogurt
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried dill weed.

Directions

Combine all the ingredients in a serving bowl. Mix well, cover the dish and refrigerate several hours before serving.


 

The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the north; Turkey, Syria, Lebanon, and Israel on the east; the African countries of Egypt, Libya, Tunisia, Algeria, Morocco on the south and the Mediterranean Island Countries of Cyprus and Malta. The Mediterranean countries utilize many of the same healthy ingredients but each country has a unique way of creating recipes with those same ingredients. So far in this series, I have written about Mediterranean cuisine in general and about the cuisine in the countries of Portugal, Spain, France, Italy, Greece, Turkey, Syria, Lebanon, Israel, Egypt, Libya, Tunisia, and Algeria. This series continues with the country of Morocco.

Morocco is located in the northwestern corner of Africa and is slightly larger in area than California. The country has three different regions: the northern coast along the Mediterranean Sea is made up of fertile land that rises to elevations of about 8,000 feet (2,400 meters), the Atlas Mountains run between the Atlantic coast in the southwest to the Mediterranean Sea in the northeast and the semiarid area in the south and east known as the Western Sahara .

Morocco has to deal with desertification. Desertification is the process where fertile land becomes barren and desert-like over time. It may be caused by a lack of rainfall or drought, the clearing away of trees for farming or allowing livestock to graze too long in an area. These practices leave no plants to hold the soil in place so wind and rain can carry away the fertile topsoil. Morocco also has a problem with water pollution from oil spills, poor sewage treatment practices, and the use of strong pesticides.

Nomads called Berbers were the first inhabitants of Morocco over two thousand years ago. They used local ingredients to prepare lamb and poultry stews. Over time, traders and conquering nations introduced new food customs. Among them were the Phoenicians, Carthaginians, and Romans. However, the strongest influence on native cooking was the Arab invasion in the seventh century A.D.

They introduced spices including cinnamon, ginger, saffron, cumin, and caraway. They also introduced sweet-and-sour cooking, which they had learned from the Persians. Moors from Andalusia in southern Spain also influenced Moroccan cooking. The pastilla, or bisteeya, a popular pigeon pie in Morocco, was originally a Moorish dish. In modern times, the French and the British made contributions to Moroccan cuisine.

Morocco, unlike most other African countries, produces all the food it needs to feed its people. Its many home-grown fruits and vegetables include oranges, melons, tomatoes, sweet and hot peppers, and potatoes. Five more native products that are especially important in Moroccan cooking are lemons, olives, figs, dates, and almonds. Due to its location on the Mediterranean Sea, the country is rich in fish and seafood. Beef is not plentiful, so meals are usually built around seafood, lamb or poultry. The Moroccan national dish is the tagine or stew. Common ingredients may include chicken or lamb, almonds, hard-boiled eggs, prunes, lemons, tomatoes, and other vegetables. The tagine, like other Moroccan dishes, is known for its distinctive flavoring, which comes from spices including saffron, cumin, coriander, cinnamon, ginger, and ground red pepper. The tagine’s name is taken from the earthenware dish with a cone-shaped top in which it is cooked and served. Another Moroccan dietary staple is couscous, made from fine grains of a wheat product called semolina. It is served in many different ways, with vegetables, meat, or seafood.

Flat, round Moroccan bread is eaten at every meal. Moroccans eat their meals at low round tables, sitting on cushions on the floor. They eat with their hands instead of silverware, using the thumb and first two fingers of their right hands. They also use pieces of bread to soak up sauces and carry food to the mouth. Small warmed, damp towels are passed around before the meal to make sure everyone’s hands are clean.

Most meals consist of a single main dish, often a stew, a couscous dish, or a hearty soup. It is served with bread, salad, cold vegetables, and couscous or rice on the side. A typical breakfast might include bessara (dried fava beans stewed with cumin and paprika), baghrir (pancakes), and bread. Two breakfast favorites that may sound exotic to Westerners are lambs’ heads and calves’ feet. Although Moroccans love sweets, they are usually saved for special occasions. With everyday meals, the most common dessert is fresh fruit.

The sweetened mint tea that comes with every meal is served a special way. It is brewed in a silver teapot and served in small glasses. When the tea is poured, the pot is held high above the glasses to let air mix with the tea. Tea is served not only at home but also in public places. In stores, merchants often offer tea to their customers.

Morocco is famous for its street food that includes shish kebab, roasted chickpeas, and salads. Both full meals and light snacks are sold.

A favorite purchase is sugared doughnuts tied together on a string to carry home.

Moroccan Cuisine

Moroccan Mint Tea

Ingredients

1½ Tablespoons green tea (or 2 teabags of green tea)
Boiling water
3 Tablespoons sugar (or to taste)
2 Tablespoons of fresh or dried spearmint leaves

Directions

Put the tea in a 2-pint teapot and fill it with boiling water.
Let the tea steep (soak) for 2 minutes.
Add mint leaves and sugar to taste.

Chicken Tagine with Almonds and Prunes

Ingredients

6 skinless, boneless chicken breasts
2 Tablespoons olive oil
1 teaspoon salt
½ teaspoon ground black pepper
1 teaspoon powdered cinnamon
¼ teaspoon powdered ginger
½ teaspoon powdered saffron
3 short cinnamon sticks
4 ounces butter
2 large onions
½ cup sugar
1 strip lemon peel
1 pound dried prunes
Blanched almonds
Fresh mint

Directions

Combine the oil and ground spices in a large bowl.
Cut the chicken into cubes and chop the onion finely. Put the chicken and onion into the bowl with the oil and spices. Combine well and let stand for 30 minutes.
Melt the butter in a large skillet. Add the chicken, searing (browning) them lightly on all sides.
Add any remaining marinade and enough water to cover. Simmer until chicken is tender (about 30 minutes).
While the chicken is cooking, put the prunes in a small saucepan, cover with water and bring the water to a bowl. Remove the pan from the heat and let them stand for 20 minutes.
Drain the prunes, return them to the pan, and ladle a little liquid from the meat pan over the prunes. Simmer the prunes for 5 minutes.
Add the lemon peel, cinnamon sticks, saffron and half the sugar to the prunes.
Stir the remaining sugar into the meat.
Arrange the meat on a serving platter. Add the prunes to the meat, and pour the sauce from the prunes over the meat and prunes.
Boil the remaining liquid from the meat rapidly to reduce it by half and pour over the meat and prunes.
Melt a small amount of butter in a saucepan and brown the almonds lightly. Garnish the tajine with the almonds and mint.
Serve with rice or couscous.

Fried Baby Carrots

Ingredients

1 pound baby carrots
3 Tablespoons olive oil
1 clove garlic, crushed
1 teaspoon sugar
Grated rind of 1 lemon
Juice of ½ lemon
Salt and freshly ground black pepper
2 Tablespoons fresh mint, roughly chopped
Sprigs of mint, to garnish

Directions

Heat the oil in a skillet large enough to hold the carrots in a single layer.
Add the carrots and cook gently 15 minutes, shaking frequently.
Add the garlic and cook 10 minutes more until the carrots are tender and spotted with brown.
Add the sugar and cook 2 minutes.
Stir in the lemon rind and juice and season with salt and pepper.
Stir in the chopped mint and transfer to a serving dish.
Garnish with sprigs of mint.


Chickpea, Feta, and Olive Salad

Ingredients for salad

2 cans (15-ounces each) chickpeas, drained and rinsed
5 ounces feta cheese, cut into cubes
8 ounces cherry or grape tomatoes
2 ounces pitted black olives
4 Tablespoons flat leaf parsley
Lettuce or other salad greens

Ingredients for dressing

5 Tablespoons olive oil
1 Tablespoon lemon juice
1 clove garlic, crushed
Salt, to taste

Directions

Place the chickpeas in a bowl and add the feta cheese cubes.
Cut the tomatoes in half if necessary, to make them bite-sized.
Add tomatoes to the chickpeas and feta cheese mixture. Add the black olives, parsley, and lettuce.
Combine dressing ingredients in a small bowl.
Pour over chickpea mixture, toss gently, and chill. Serve chilled or at room temperature.



Skinny Spatula

Healthy food that feels like a treat

Summer Yule Nutrition

Recipes for Weight Loss by a Registered Dietitian. No Added Sugar, No Refined Grains!

ACCREDITED SENIOR PSYCHOTHERAPIST / COUNSELLOR -Dr.Fawzy Masaoud-LONDON, ENGLAND

NO DESPAIR WITH LIFE AND NO LIFE WITH DESPAIR . Email: dr.fawzyclinic2019@yahoo.com

DESIGN

Design

Mustard Seed Budget

God's blessings in your life and ministry

She’s inspired

Inspired to inspire

Yardy Homemade Cooking Blog

#Homemade Jamaica Cooking Blog,

Dairy Free Indulgence

Take back your indulgences dairy-free & guilt free with surprisingly healthy recipes!

Generation of Travelers

Recollections, musings and random thoughts of unsound mind.

Блог красоты и здоровья от LiDea

О себе, о женщинах, об особенностях женского организма, об изменениях, связанных с возрастом. О красоте и здоровье, о том, чтобы сохранить их в условиях дефицита времени. О том, как сделать так, чтобы чувствовать себя королевой, чтобы окружающие видели её в вас.

Life and Life Lessons

discover what's in my heart, let our minds travel and discover, see the world in my head

natinkadrawstheline

Gezeichnetes, Gemaltes, Geschriebenes

All Things Nice

A website about ‘all things nice!’

Karla Sullivan

Progressive old soul wordsmith

STAY AT HOME MOM

Be an observer, and rock your life....

Reign 'n Spain

An American expat living, cooking, and eating in Valencia, Spain.

MODEL ELENA MOLLY MURGU

model elena Molly murgu NYC

Wee Scottish Mum

Easy recipes & meal planning for hungry bellies!

New foody in Switzerland

trying to cook new things

Amazing Tangled Grace

A blog about my spiritual journey in the Lord Jesus Christ.

Chirpy Home

Bringing Happiness to Your Home

Fishing Maverick

Gone Fishing

FOOD RECIPES

A variety of recipes that you should try

INFJ PHD

Valuing quiet and solitude in academe.

Food A La Scott

I like to eat a tremendous amount of food and share it with people.

Joy's Food Trips

Food Recipe Ingredients

BRAINCHILD

gehadsjourney.wordpress.com

mrsloveis

The Cooking, The Wedding Planning, The Life, The All.

Taiba's Recipe

Make Food By Heart

Practically Country

Country living in a practical way!

Easy Healthy Recipes

WE ARE FULL OF FOOD WONDERS

Pleasant Tasting

Tradition with fusion

redcrosse10999

General Blog Site of General Things

Diabetes Diet

The best diet for optimal blood sugar control & health

Level Up Stud

Physique, Mindset, Money & More

EnigmaDebunked

Thoughts that provoke yours. (Season II coming in Jan 2020)

COOKING WITH LUCE

DISCOVERING MY INNER CHEF

EVERYDAY EATS WITH TARA

Just a busy mom who makes fresh and healthy-ish food for her toddler

GOLD RECIPES.

GOLD RECIPES.

b2d Plate

Breakfast to dinner meal ideas

Lifestyle Blog | Dominicka Teague

Sharing my take on the simplicity of fashion, lifestyle, travel and more.

Dees Platter

Savour and Eat!!!

%d bloggers like this: