Chicken spiked with lemon and green olives

It’s hard to get around the fact that fat adds flavor. Really, really good flavor.

But so does slow cooking. And that is a blessing for people looking to eat healthier by turning to more lean protein and less saturated fat. A great way to infuse that protein with flavor is a long, slow simmer with plenty of herbs and spices.

It’s a technique common in Moroccan cuisine, specifically in tagines — a term that refers to both the dish and the conical pot it is cooked it. The cone-shaped lid is designed to condense steam and return the moisture to the food.

Though traditional tagines are made from terra cotta, modern versions made from cast iron, stainless steel and other easy-to-care-for materials are now common. And a large skillet or Dutch oven works fine.

This recipe for chicken tagine with lemon and olives (a streamlined version of one in the January/February issue of Cooking Light magazine) browns the chicken quickly before letting it simmer for an hour with the remaining ingredients.

The result is a dish with meltingly tender chicken and deep, aromatic seasonings.

Chicken tagine with lemon and olives

(Start to finish: 1 hour 45 minutes, 15 minutes active)

• 2 tablespoons lemon juice
• 1 pound boneless, skinless chicken breasts, each cut into three pieces
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon ground red pepper
• 1/4 teaspoon ground turmeric
• 2 teaspoons olive oil
• 1 medium yellow onion, chopped
• 2 teaspoon grated fresh ginger
• 2 garlic cloves, minced
• 1/2 cup fat-free, low-sodium chicken broth
• 1/4 cup pitted green olives (about 12)
• 2 teaspoons grated lemon zest
• 3-inch cinnamon stick
• 2 tablespoons chopped fresh cilantro

In a large zip-close plastic bag, combine the juice and chicken. Seal and marinate in the refrigerator 30 minutes. Remove chicken from bag and discard marinade. Pat the chicken dry with paper towels.

In a shallow bowl, combine the flour, salt, black and red peppers, and turmeric. Dredge the chicken through the flour mixture, lightly coating both sides, and set aside.

In a large, deep nonstick skillet, heat the oil over medium-high heat. Add the chicken and cook for 3 minutes per side, or until lightly browned. Remove the chicken from the pan and set aside.

Add the onion, ginger and garlic to pan. Saute 5 minutes, or until tender. Return the chicken to pan. Add the broth, olives, lemon zest and cinnamon stick. Bring to a boil, then cover, reduce heat and simmer 1 hour, or until chicken is tender.

To serve, discard the cinnamon stick and stir in cilantro.

Makes 4 servings.

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