Chicken Stew with Green Herbs & Citrus (Morgh-e Torsh)

Chicken Stew with Green Herbs & Citrus (Morgh-e Torsh)

2 Reviews
From: EatingWell Magazine, September/October 2018

This delicious chicken stew is traditionally made with sour oranges, which are prolific in Iran—if you find them, use the juice of two in place of the citrus called for here. Serve with rice to pair with the flavorful spinach sauce.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 3 cups water
  • ½ cup yellow split peas, rinsed
  • 1½ teaspoons ground pepper, divided
  • 1¼ teaspoons salt, divided
  • 1 teaspoon ground turmeric
  • 6 bone-in chicken thighs, skin removed
  • ¼ cup extra-virgin olive oil
  • 1 large onion, diced
  • 3 cups coarsely chopped fresh cilantro
  • 2 cups packed fresh parsley
  • 3 cloves garlic
  • 8 cups spinach, chopped
  • 2 tablespoons dried mint
  • Juice of 1 orange, 2 lemons & 2 limes
  • 2 large eggs

Preparation

  • Prep

  • Ready In

  1. Combine water and split peas in a medium saucepan; bring to a boil over high heat. Reduce heat to maintain a simmer and cook until just tender, 30 to 40 minutes. Drain in a colander over a bowl, reserving the cooking liquid.
  2. Meanwhile, combine 1 teaspoon each pepper and salt with turmeric in a small bowl. Sprinkle both sides of chicken with the spice mixture. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until browned, 10 to 12 minutes total. Transfer to a plate. Reduce heat to medium and add onion; cook, stirring occasionally, until very soft and golden, 10 to 15 minutes.
  3. Combine cilantro, parsley, garlic and 3 tablespoons of the split peas in a food processor. Process until mostly smooth, scraping down the sides as needed.
  4. Add spinach and mint to the skillet; cook, stirring occasionally, until the spinach is completely wilted, 3 to 5 minutes. Add the reserved cooking liquid and cook, scraping up any browned bits, for 1 minute. Stir in the cilantro mixture along with the remaining split peas, ½ teaspoon pepper and ¼ teaspoon salt. Nestle the chicken into the sauce and bring to a boil over medium-high heat. Reduce heat to low, cover and simmer for 30 minutes.
  5. Transfer the chicken to a plate. Add orange, lemon and lime juices to the sauce. Whisk eggs in a medium bowl. Add 1 cup of the sauce to the eggs and whisk until well combined. Return the egg mixture to the pan and cook, stirring occasionally, until very thick, 5 to 10 minutes. Return the chicken to the pan and cook until hot, about 5 minutes more.

Nutrition information

  • Serving size: 1 chicken thigh & ¾ cup sauce
  • Per serving: 418 calories; 21 g fat(5 g sat); 7 g fiber; 20 g carbohydrates; 37 g protein; 140 mcg folate; 216 mg cholesterol; 3 g sugars; 0 g added sugars; 6,187 IU vitamin A; 54 mg vitamin C; 123 mg calcium; 6 mg iron; 685 mg sodium; 988 mg potassium
  • Nutrition Bonus: Vitamin A (124% daily value), Vitamin C (90% dv), Folate (35% dv), Iron (33% dv)
  • Carbohydrate Servings:
  • Exchanges: ½ starch, ½ vegetable, 4½ lean protein, ½ medium-fat protein, 2 fat

Reviews 2

October 23, 2018
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By: Toby
Very yummy ! definitely will make it again
September 29, 2018
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By: FreshCilantro
Great combination of flavors and easy to make! I cooked this in a cast iron pan only because it was the largest skillet I had. I used fresh mint because my local store didn’t carry dried. I also seasoned with a bit more salt. Will definitely make this again.
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