Moroccan Chicken Casserole

Moroccan chicken casserole bakes spiced chicken over a bed of grated cauliflower, with carrots, red pepper and a full can of tomatoes underneath a layer of lemon slices. Cinnamon, cumin, coriander and turmeric give it a warm North African depth without any heat unless you want it. It is a one-pan dinner that improves overnight.

Ingredients

• Chicken: 2.5 lbs (40 oz / 1134g) chicken pieces (thighs or breasts)
• Cauliflower: 1 medium head cauliflower, about 21 oz (600g)
• Carrots: 3 medium carrots, about 6 oz (170g), peeled and diced
• Garlic: 2 garlic cloves, about 0.2 oz (6g), finely chopped
• Ginger: 2 tbsp (30g) finely grated or chopped ginger root
• Onion: 1 medium onion, about 5 oz (140g), finely chopped
• Coconut Oil: 2 tbsp (28g / 30ml) coconut oil, divided
• Fresh Herbs: 0.5 cups (10g) minced fresh cilantro or parsley
• Tomatoes: 1 can, 28 oz (794g), diced tomatoes, undrained
• Red Pepper: 1 medium red bell pepper, about 5 oz (140g), cut into thin strips
• Cinnamon: 0.5 tsp (1.3g) ground cinnamon
• Turmeric: 0.5 tsp (1.5g) ground turmeric
• Coriander: 1 tsp (2g) ground coriander
• Paprika: 1 tsp (2.3g) sweet paprika
• Cumin: 2 tsp (4.2g) ground cumin
• Sea Salt: 2 tsp (12g) fine sea salt, plus extra for seasoning the meat
• Cayenne (Optional): 0.25 tsp (0.4g) ground cayenne pepper, for an extra spicy kick
• Lemon: 1 medium fresh lemon, about 3 oz (85g), thinly sliced

How to Make Your Moroccan Chicken Casserole Step-by-Step

1. Preheat your oven to 375°F (190°C).
2. Chop the cauliflower into small pieces and grate them by pushing them through a food processor using a grating blade; evenly spread the grated cauliflower out in a rectangular 9x13-inch baking pan.
3. Sprinkle the 2.5 lbs (1134g) of chicken evenly with a pinch of sea salt and black pepper.
4. Melt 1 tbsp (14g / 15ml) of coconut oil in a deep, heavy-bottomed pan or skillet set over high heat; brown the chicken for about 5 minutes per side until a golden crust forms.
5. Transfer the browned chicken to a clean plate and set it aside.
6. Reduce the stovetop heat to medium and stir in the diced carrots, chopped garlic, grated ginger, and chopped onion; cook for 3 to 4 minutes or until the onion is softened and translucent.
7. Stir in the remaining 1 tbsp (14g / 15ml) of coconut oil along with the cinnamon, turmeric, coriander, paprika, cumin, and cayenne pepper, stirring continuously to toast the spices and mix well.
8. Stir in the minced cilantro or parsley, the 28 oz (794g) can of undrained tomatoes, the sliced red pepper, and the 2 tsp (12g) of sea salt, then return the chicken to the pan and let everything simmer together for about 5 minutes.
9. Pour the simmering chicken and tomato mixture evenly over the top of the grated cauliflower in the baking pan and mix gently to combine the layers.
10. Arrange the fresh lemon slices neatly over the top of the casserole, cover the baking pan tightly with aluminum foil, and bake in the preheated oven for 35 minutes.
11. Remove the foil carefully to avoid the trapped steam, and continue baking uncovered for 25 minutes more until the sauce is bubbly and the chicken is cooked through (reaching an internal temperature of 165°F / 74°C). Serve warm.

Nutritional Information

Please note that these nutritional values are approximate and can vary based on the specific cuts of chicken used (e.g., breasts versus thighs) and exact ingredient brands.

• Calories: 640 kcal
• Carbohydrates: 27g
• Protein: 60g
• Fat: 30g

Pro Chef Tips

To ensure your Moroccan Chicken Casserole turns out perfectly spiced and deeply flavorful, keep these expert kitchen tips in mind:

• Take Time to Brown the Chicken: Don't rush the searing process in step 4. Getting a deep golden-brown crust on the chicken adds a profound layer of savory flavor (the Maillard reaction) that will permeate the entire casserole as it bakes.
• Bloom Your Spices: Cooking the spices in the coconut oil with the aromatics (garlic, ginger, onion) for a minute before adding the liquids is crucial. This technique, known as "blooming," releases the essential oils in the spices, making your Moroccan Chicken Casserole significantly more aromatic and vibrant.
• Watch the Cauliflower Texture: When grating the cauliflower in your food processor, pulse it carefully. You want a coarse, rice-like texture. If you over-process it, the cauliflower will release too much moisture and turn mushy during the long bake.
• Let It Rest: Like many heavily spiced dishes, this Moroccan Chicken Casserole benefits from resting for about 10-15 minutes after coming out of the oven. This allows the juices to redistribute into the meat and the sauce to thicken slightly.

Frequently Asked Questions

Can I make this Moroccan Chicken Casserole ahead of time? Yes, absolutely! In fact, this Moroccan Chicken Casserole is one of those recipes that tastes even better the next day. The complex North African spices have more time to meld and infuse into the chicken and cauliflower overnight. Store it in an airtight container in the refrigerator for up to 4 days and reheat it in the oven or microwave.

What is the best cut of meat to use for this Moroccan Chicken Casserole? While you can use chicken breasts, boneless, skinless chicken thighs are highly recommended for this Moroccan Chicken Casserole. Thighs contain slightly more fat, which prevents them from drying out during the 60-minute baking time, resulting in incredibly tender, melt-in-your-mouth chicken.

Is this Moroccan Chicken Casserole freezer-friendly? Yes, it freezes beautifully. Allow the baked Moroccan Chicken Casserole to cool completely to room temperature. Transfer it to a freezer-safe, airtight container or portion it out for meal prep. It will keep well in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.

Do I need to serve anything else with this Moroccan Chicken Casserole? Because this Moroccan Chicken Casserole is built on a base of grated cauliflower and includes carrots and tomatoes, it is a completely satisfying, low-carb, one-pan meal on its own. However, if you aren't strictly low-carb, serving it with some warm pita bread, naan, or traditional couscous is a fantastic way to soak up the delicious spiced tomato sauce.

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Pro Tips

• Brown the chicken hard before it goes anywhere near the oven. That crust carries Maillard flavour through the entire casserole as it bakes.
• Bloom the spices in coconut oil with the garlic, ginger and onion for a full minute before the liquids arrive. Raw spices taste dusty; bloomed ones taste fragrant.
• Pulse the cauliflower rather than blitzing it. You want a coarse, rice-like texture - over-processed cauliflower weeps and turns mushy during the long bake.
• Cover the dish for the first 35 minutes so the cauliflower steams through, then uncover to let the sauce reduce and thicken.
• Rest the casserole 10 to 15 minutes once it leaves the oven. The sauce thickens and the chicken reabsorbs its juices.

Stav Kogan

Moroccan Chicken Casserole

Print Recipe Pin Recipe

Servings: 4 servings

Calories: 640

Ingredients Method Nutrition

Ingredients

  

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• 2.5 lbs Chicken 40 oz / 1134g chicken pieces (thighs or breasts)
• 1 medium Cauliflower head cauliflower, about 21 oz (600g)
• 3 medium Carrots about 6 oz (170g), peeled and diced
• 2 garlic Garlic cloves, about 0.2 oz (6g), finely chopped
• 2 tbsp Ginger 30g finely grated or chopped ginger root
• 1 medium Onion about 5 oz (140g), finely chopped
• 2 tbsp Coconut Oil 28g / 30ml coconut oil, divided
• 0.5 cups Fresh Herbs 10g minced fresh cilantro or parsley
• Tomatoes: 1 can, 28 oz (794g), diced tomatoes, undrained
• 1 medium Red Pepper red bell pepper, about 5 oz (140g), cut into thin strips
• 0.5 tsp Cinnamon 1.3g ground cinnamon
• 0.5 tsp Turmeric 1.5g ground turmeric
• 1 tsp Coriander 2g ground coriander
• 1 tsp Paprika 2.3g sweet paprika
• 2 tsp Cumin 4.2g ground cumin
• 2 tsp Sea Salt 12g fine sea salt, plus extra for seasoning the meat
• 0.25 tsp Cayenne (Optional) 0.4g ground cayenne pepper, for an extra spicy kick
• 1 medium Lemon fresh lemon, about 3 oz (85g), thinly sliced

Method

 

1. Preheat your oven to 375°F (190°C).
2. Chop the cauliflower into small pieces and grate them by pushing them through a food processor using a grating blade; evenly spread the grated cauliflower out in a rectangular 9x13-inch baking pan.
3. Sprinkle the 2.5 lbs (1134g) of chicken evenly with a pinch of sea salt and black pepper.
4. Melt 1 tbsp (14g / 15ml) of coconut oil in a deep, heavy-bottomed pan or skillet set over high heat; brown the chicken for about 5 minutes per side until a golden crust forms.
5. Transfer the browned chicken to a clean plate and set it aside.
6. Reduce the stovetop heat to medium and stir in the diced carrots, chopped garlic, grated ginger, and chopped onion; cook for 3 to 4 minutes or until the onion is softened and translucent.
7. Stir in the remaining 1 tbsp (14g / 15ml) of coconut oil along with the cinnamon, turmeric, coriander, paprika, cumin, and cayenne pepper, stirring continuously to toast the spices and mix well.
8. Stir in the minced cilantro or parsley, the 28 oz (794g) can of undrained tomatoes, the sliced red pepper, and the 2 tsp (12g) of sea salt, then return the chicken to the pan and let everything simmer together for about 5 minutes.
9. Pour the simmering chicken and tomato mixture evenly over the top of the grated cauliflower in the baking pan and mix gently to combine the layers.
10. Arrange the fresh lemon slices neatly over the top of the casserole, cover the baking pan tightly with aluminum foil, and bake in the preheated oven for 35 minutes.
11. Remove the foil carefully to avoid the trapped steam, and continue baking uncovered for 25 minutes more until the sauce is bubbly and the chicken is cooked through (reaching an internal temperature of 165°F / 74°C).
12. Serve warm.
13. Let It Rest: Like many heavily spiced dishes, this Moroccan Chicken Casserole benefits from resting for about 10-15 minutes after coming out of the oven. This allows the juices to redistribute into the meat and the sauce to thicken slightly.
Take Time to Brown the Chicken: Don't rush the searing process in step 4. Getting a deep golden-brown crust on the chicken adds a profound layer of savory flavor (the Maillard reaction) that will permeate the entire casserole as it bakes.
Bloom Your Spices: Cooking the spices in the coconut oil with the aromatics (garlic, ginger, onion) for a minute before adding the liquids is crucial. This technique, known as "blooming," releases the essential oils in the spices, making your Moroccan Chicken Casserole significantly more aromatic and vibrant.
Watch the Cauliflower Texture: When grating the cauliflower in your food processor, pulse it carefully. You want a coarse, rice-like texture. If you over-process it, the cauliflower will release too much moisture and turn mushy during the long bake.

Nutrition

Calories: 640kcalCarbohydrates: 27gProtein: 60gFat: 30g

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