Moroccan Chicken with Preserved Lemon and Olives

Why This Works for Intermittent Fasting

After a 16–20 hour fast your body craves dense, satisfying nutrition without a glycaemic spike. This dish delivers bone-in chicken thighs — one of the best sources of satiating fat and protein — with the bright acid of preserved lemon cutting through richness perfectly. No grains, no starches, and a complete macro profile that supports muscle repair, hormone production, and sustained energy without spiking insulin.

Ingredients

• 8 bone-in, skin-on chicken thighs (approximately 1.5 kg total)
• 2 tablespoons olive oil
• 1 teaspoon sea salt
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• ½ teaspoon ground ginger
• ½ teaspoon ground turmeric
• ½ teaspoon black pepper
• ¼ teaspoon cinnamon
• ¼ teaspoon cayenne pepper (optional, to taste)
• 1 large onion, thinly sliced
• 4 garlic cloves, minced
• 1 cup chicken bone broth (or water)
• 1 preserved lemon, rind only, thinly sliced (discard pulp)
• 1 cup green olives, pitted
• 2 tablespoons fresh flat-leaf parsley, chopped
• 2 tablespoons fresh coriander, chopped

Instructions

1. Mix together salt, cumin, coriander, smoked paprika, ginger, turmeric, black pepper, cinnamon, and cayenne in a small bowl. Pat chicken thighs dry with paper towel.

2. Rub the spice mixture all over the chicken pieces, including under the skin where possible. Set aside for 10 minutes while you prepare the onion and garlic.

3. Heat olive oil in a large, wide, heavy-bottomed pan (or Dutch oven) over medium-high heat. Place chicken pieces skin-side down and sear without moving for 5–6 minutes, until the skin is deep golden. Flip and sear the other side for 3 minutes. Remove to a plate.

4. Reduce heat to medium. Add the sliced onion to the same pan and cook in the rendered fat for 8 minutes, stirring occasionally, until soft and starting to caramelise. Add the garlic and cook another 2 minutes.

5. Pour in the bone broth, scraping up any spiced bits from the bottom of the pan. Nestle the chicken pieces back into the pan, skin-side up.

6. Scatter the preserved lemon strips and olives around and between the chicken pieces.

7. Cover the pan, reduce heat to low, and simmer for 30 minutes. Then remove the lid and cook uncovered for a final 10 minutes to reduce the sauce slightly and crisp the skin.

8. Scatter with fresh parsley and coriander. Serve directly from the pan.

Nutrition Per Serving

Fasting Compatibility

This recipe fits perfectly into a 16:8, 18:6, or OMAD protocol. The high protein and fat content means it keeps you comfortably full for 5–8 hours after eating, making it an ideal dinner when your eating window closes at 6–8pm. The bone broth base provides collagen and minerals that support gut repair after a long fast.

Related Recipes

• Greek chicken souvlaki with tzatziki and cucumber
• Chicken thighs with roasted root vegetables
• Baked chicken breast with sun-dried tomatoes and olives

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.