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DinnerMediumGluten-FreeDairy-Free

Moroccan Chicken with Apricots

Tender chicken thighs braised with warming spices, dried apricots, and honey. The turmeric and ginger bring research-backed anti-inflammatory benefits, while careful portioning keeps this Moroccan-inspired dish manageable for many of us in remission.

Moroccan Chicken with Apricots
Total Time
60m
Servings
4
Calories
385
Fiber
3g
Protein
32g
Carbs
24g
Fat
18g
Best ForSafe for Crohn's & UC
Remission

Watch Out For

dried apricotsmoderate

High in sorbitol (a FODMAP polyol) that can cause bloating and loose stools. Each serving contains ~21g, exceeding the Monash green-light threshold of 15g (2 halves).

Tip: Reduce to 2 apricot halves per serving, or omit entirely and add 1 tablespoon extra honey for sweetness without the polyols.

cuminmild

Seed-based spice eliminated on AIP (Autoimmune Protocol). Some find seed spices increase cramping or gas.

Tip: Omit cumin and coriander; use only turmeric, ginger, and cinnamon for the spice blend.

coriandermild

Seed-based spice eliminated on AIP. Generally well-tolerated in remission but may cause issues for some.

Tip: Omit cumin and coriander; use only turmeric, ginger, and cinnamon for the spice blend.

lemon juicemild

Acidity may irritate sensitive stomachs or active mouth sores

Tip: Omit entirely—the dish has plenty of flavor from the spices and honey.

sliced almondsmild

Whole nuts are high in insoluble fiber and can be mechanically irritating to inflamed intestinal tissue.

Tip: Skip the almonds entirely. The dish is complete and flavorful without them.

honeymild

Contains excess fructose. At ~10g per serving, slightly above the Monash green threshold of 7g.

Tip: Reduce to 1 tablespoon total for the recipe, or substitute with maple syrup (which is FODMAP-free).

Ingredients

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • High FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Pat chicken thighs completely dry with paper towels and season both sides generously with salt and black pepper.

    Equipment: paper towels
    Tip: Dry chicken is essential for crispy skin—moisture creates steam instead of browning

  2. Combine cumin, coriander, cinnamon, turmeric, and ginger powder in a small bowl and mix well.

    Equipment: small bowl

  3. Rub the spice blend evenly over all sides of the chicken pieces, pressing gently so the spices adhere to the meat.

  4. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat until shimmering.

    medium-highEquipment: Dutch oven, heavy-bottomed pot

  5. Place chicken thighs skin-side down in the hot oil and sear without moving for 5-6 minutes, until the skin is deeply golden and crispy.

    Tip: Don't move the chicken during searing—patience creates the golden crust

  6. Flip the chicken and sear for another 3 minutes on the second side. Transfer chicken to a plate and set aside.

  7. Reduce heat to medium and add the garlic-infused olive oil to the pot.

    medium

  8. Pour in chicken broth, using a wooden spoon to scrape up all the browned bits stuck to the bottom of the pot.

    Equipment: wooden spoon
    Tip: Those browned bits (fond) are pure flavor—scrape them all up

  9. Stir in dried apricots, honey, and lemon juice (if using) until the honey dissolves into the liquid.

  10. Return chicken to the pot skin-side up, nestling the pieces into the braising liquid without submerging the skin.

    Tip: Keep the skin above the liquid to maintain crispness during braising

  11. Bring to a simmer, then cover the pot and reduce heat to low.

    low

  12. Braise for 35-40 minutes, until the chicken registers 165°F (74°C) on an instant-read thermometer inserted into the thickest part of the thigh without touching bone.

    165°F (74°C)Equipment: instant-read thermometer

  13. Optional: Remove the lid and broil in the oven for 2-3 minutes to re-crisp the skin.

    Tip: Watch carefully—broilers vary widely and can burn quickly

  14. Garnish with fresh cilantro and toasted sliced almonds before serving.

Notes

Storage

Refrigerate in an airtight container for up to 4 days. The flavors deepen overnight. Store the chicken in its braising liquid for maximum tenderness. Reheat gently on the stovetop over low heat or in a 300°F (150°C) oven.

Spice sensitivity

If seed-based spices like cumin or coriander trigger symptoms, start with half the amount or focus on the turmeric, ginger, and cinnamon only. These three provide anti-inflammatory benefits with less gut irritation for those following AIP.

Low-FODMAP modification

Reduce dried apricots to 8 halves total (2 per serving) to stay within Monash green-light thresholds. Substitute maple syrup for honey to eliminate excess fructose concerns.

SCD serving suggestion

This recipe is fully SCD-compliant. Serve over well-cooked butternut squash or cauliflower rice instead of grains for a complete SCD-legal meal.

Nut-free option

Skip the almonds entirely if whole nuts are a trigger. The dish is complete and flavorful without them. Toasted pumpkin seeds work as an alternative if you tolerate seeds.

Make-ahead

Prepare up to 2 days in advance. The flavors improve after a night in the refrigerator. Season and rub the chicken with spices up to 24 hours ahead for deeper flavor penetration.

Serving suggestions

Serve over white rice (not SCD-legal), plain couscous (gluten-free if needed), or mashed potatoes. Pair with well-cooked carrots or zucchini for a complete meal.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

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