Richard E. Collins, MD; The Cooking Cardiologist®

South Denver Cardiology Associates

303-74-HEART

Tagine Lemon Chicken

Tagine, also spelled Tajine, refers to both a vessel and the type of stew that it creates. This cooking method is from North Africa and is truly Moroccan style cooking. The vessel shape is for conserving moisture and intensifying flavor. Steam condenses on the walls of the tagine and returns moisture droplets (flavor pearls) back down into the stew. To cook this chicken dish, a tagine is not entirely necessary. A Dutch oven or stock pot will work well. Even a crock-pot will do nicely too. The secret is low heat and prolonged cooking…a very healthy method of insuring tender meats and low fat with spectacular flavor. These spices are loaded with healthy anti-oxidants and anti-inflammatory spices. Enjoy!

[4 Servings]

•  2 chicken breasts, skinned and halved, approximately 4-5 ounces each
• 4 T Enova oil or Tea oil
• ¼ t black pepper
• 1 t ground fresh ginger
• ½ t sweet paprika
• 1 pinch of saffron
• 1 t cumin
• 1 t turmeric
• ¼ t cinnamon, fresh ground is the best
• 2 bay leaves
• 2 small yellow onions, thinly sliced
• ¼ cup fresh lemon juice
• ½ cup chopped fresh flat-leaf parsley
• ½ cup chopped fresh cilantro
• ½ peel of lemon, cut into 1” long strips

Combine all spices with 2 T of oil. Place chicken, all spices and bay leaves into a plastic zip-lock bag. Coat the marinade over the chicken. Refrigerate for 1 to 3 hours. On medium heat, add 2 T of oil. Brown the chicken and set aside, reserving remainder of marinade. Add onions and cook until translucent. Reduce heat to medium low, add chicken, marinade, parsley, cilantro, lemon juice and lemon strips. Cover and cook until chicken is done, approximately 45 minutes to one hour on low heat. If the chicken begins to dry out, add a few tablespoons of water. Serve warm over couscous with flat bread.

*Serving size: one halved chicken breast. Analysis does not include couscous/flatbread.

• Calories: 211
• Total Fat: 15g
• Saturated Fat: 1g
• Cholesterol: 33mg
• Sodium: 45mg
• Total Carbohydrate: 7g
• Dietary Fiber: 2g
• Sugars: 3g
• Protein: 14g

 Heart-Health Rating: 

Flourless Lemon Torte

This is the most amazing recipe that was ever created. Rich in beans, YES, beans for dessert! Yet, it’s great on taste. You won’t believe that something like this would taste so good, yet be healthy. It is made with chickpeas or garbanzo beans, available fresh or canned.

[8 Servings]

• 2 cups canned garbanzo beans, drained and rinsed
• 1 cup egg substitute
• 1½ cups sugar or replace ¾ cup Splenda® Sugar Blend
• ½ t baking powder
• 1 t vanilla extract
• 2 t lemon zest
• Powered sugar and mint leaves for garnish

Preheat oven to 350^OF. Place drained beans in a food processor and puree till smooth. Add the egg substitute, sugar or Splenda®, baking powder, vanilla and lemon zest to the puree, and blend to combine ingredients. Coat a 9” cake pan with vegetable spray. Cut a round piece of parchment paper to fit into the bottom of the 9” pan. Pour in batter.

Bake on center rack for 45 minutes or until a knife inserted into the center comes out dry.

Remove and cool for 15 minutes. Remove cake from pan bringing to room temperature to firm. Just before serving, squeeze lemon juice over cake and sprinkle with powdered sugar. Garnish with a mint leaf.

*Serving size: 1/8 slice

• Calories: 160
• Total Fat: 1g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 91mg
• Total Carbohydrate: 31g
• Dietary Fiber: 3g
• Sugars: 21g
• Protein: 7g

Heart-Health Rating: