Tajine of Quail

Tajine of Quail is a delicious Moroccan dish that brings together tender quail simmered with aromatic spices and vegetables, resulting in a flavorful and protein-rich meal. Perfect for a high-protein lunch, this dish embodies the essence of Moroccan cuisine with its vibrant flavors and inviting presentation.

Ingredients

• Quail - 2 whole (about 300g each)
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Bell pepper - 1 medium, chopped
• Tomato - 1 medium, diced
• Cilantro - 1/4 cup, chopped
• Cumin - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chicken broth - 250 ml
• Lemon - 1, juiced
• Almonds - 30g, toasted

Steps

1. In a tajine or heavy-bottomed pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until soft and translucent, about 5 minutes.
2. Add the quail to the pot, browning them on all sides for about 8-10 minutes.
3. Stir in the sliced carrot, zucchini, chopped bell pepper, and diced tomato. Cook for another 5 minutes.
4. Sprinkle the cumin, cinnamon, paprika, salt, and black pepper over the vegetables and quail, stirring to coat everything evenly.
5. Pour in the chicken broth and bring to a simmer. Cover and reduce the heat to low, cooking for about 30 minutes until the quail is tender.
6. Remove the lid, add the lemon juice and chopped cilantro, and cook uncovered for an additional 5 minutes to allow the flavors to meld.
7. Serve the Tajine of Quail garnished with toasted almonds and a side of couscous or bread.

Nutrition

• Calories: 450
• Protein: 45 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 25 g
• Saturated Fat: 4 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in vitamins and minerals from vegetables, supporting overall health.

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