Tag Archives: spices

Moroccan Chicken and preserved lemons



Serves 4 / Prep time: 10 minutes / Cooking time: 45-50 minutes

By my calculations on a Red day or, if you took 113g of chicken and used it as a HEB on green day this would be Syn free.


1 large brown onion, finely sliced
2 baby fennel, finely sliced
56g g  green olives, pitted (3)
1 cinnamon stick
1 tablespoon preserved lemon, skin only
250 ml chicken stock (if you use a stock cube 1 syn)
1 teaspoon coriander, ground
2 teaspoons cumin, ground
1 teaspoon cinnamon, ground
½ teaspoon paprika
½ teaspoon turmeric
2 teaspoons olive oil (4)
452g Skinless chicken thighs trimmed of fat

Preheat the oven to 180°C.

Scatter the onion, fennel, olives, cinnamon stick and preserved lemon in a roasting pan or in a large ovenproof baking dish and pour over the stock.

Mix the spices and oil together and rub into the chicken. Place the chicken in the baking dish, season well with cracked pepper, and roast in the oven for 25-30 minutes, then increase the temperature to 200°C and cook for a further 15-20 minutes or until the chicken is golden and cooked through.


  • For a spicier rub, add ½ teaspoon of chilli flakes and ½ teaspoon of chilli powder.
  • Mix it up with veggies…I love courgette (Zucchini), Aubergine (Eggplant), Yams are great because they give you some crunch….anything you like really.

Mini Fritatta’s


8 large eggs
1/2 cup whole milk
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 tablespoons chopped fresh Italian parsley leaves

Preheat the oven to 375 degrees F.
Spray with oil (fry light is syn free) – I used an oil and water mix so it’s less calories.

Whisk the eggs, milk, pepper, and salt in a large bowl to blend well.

Stir  in the Parsley.

Fill prepared muffin cups almost to the top with the egg mixture.

Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes.

Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. Serve immediately.


I made 12 –  6 I did with mixed herbs (rather than Parsley) and 6 I added a small amount of Sweet Chilli Sauce (2 syns for the whole lot)