Cooking Tagine Without Oil: A Healthy, Tasty Alternative

Tagine is a Moroccan dish that has become popular in France, likely due to the similarities between a tagine and a French ragout, a slowly simmered stew of meat and vegetables. Tagine is traditionally cooked in a clay or ceramic vessel called a tagine, but it can also be cooked in a Dutch oven, slow cooker, or instant pot. While oil is typically used in tagine recipes, it is possible to cook tagine without it by using other liquids such as water or broth. To make a tagine without oil, you can follow a similar process as the traditional recipe, substituting other liquids for the oil and being careful not to let the ingredients stick to the bottom of the pot.

Use a Dutch oven or slow cooker

If you don't have a tagine, you can use a Dutch oven or slow cooker to make a tagine. Dutch ovens are cast iron or ceramic pots with tight-fitting lids. They are great for cooking food quickly and keeping moisture in, resulting in tender meat and succulent flavours. Most tagine dishes can be cooked on the stove or in the oven in under an hour.

When using a Dutch oven, you can follow the same steps as cooking with a tagine. First, prepare a base layer of onions, garlic, and cooking oil and lightly cook them for a few minutes. Then, add crushed tomatoes and spices like paprika, cumin, and pepper. After that, add the meatballs or lamb to the sauce and cook until done to your taste. You can also crack a couple of eggs on top of your tagine towards the end of cooking.

If using a slow cooker, you can prep the ingredients in the morning and come home to a delicious tagine in the afternoon.

Avoid extreme temperature changes

Tagines are made from clay or ceramic, which makes them susceptible to extreme temperature changes. Therefore, it is important to avoid subjecting your tagine to such changes, as doing so may cause it to crack. Here are some tips to avoid extreme temperature changes when cooking with a tagine:

Firstly, avoid adding very hot liquids to a cold tagine or vice versa. This is because the sudden change in temperature can cause thermal shock, damaging the tagine. Instead, ensure that the tagine is at room temperature before adding any liquids, and heat liquids gradually if necessary.

Secondly, be cautious when placing a hot tagine on a surface. Do not place a hot tagine on a very cold surface, as this can also cause thermal shock and cracking. Instead, allow the tagine to cool down slightly before placing it on a surface, or use a heat-resistant mat or trivet to protect the surface from the heat.

Thirdly, when using a clay or ceramic tagine in an oven, always place the cold tagine in a cold oven. Set the oven temperature to no more than 325 to 350 degrees Fahrenheit, and avoid placing a hot tagine into an already hot oven. Similarly, when removing the tagine from the oven, allow it to cool down gradually before handling or cleaning it.

Finally, when cooking with a tagine on a stovetop, use a heat diffuser between the tagine and the heat source. A heat diffuser is a flat metal paddle that helps distribute heat evenly, preventing the tagine from cracking due to direct contact with a heat source. Always use low to medium-low heat settings when cooking with a tagine, as high heat can damage the tagine and scorch your food.

Use a heat diffuser

Tagines are most often used on the stovetop but can also be placed in the oven. When cooking with a tagine on the stovetop, it is essential to use a heat diffuser between the tagine and the heat source. A diffuser is a flat metal paddle that sits between the burner and the tagine. It diffuses the heat so that the ceramic doesn't crack or break. You can buy a heat diffuser for around $20, and it will be one of the best investments you make for your tagine.

Heat diffusers are very handy when using your tagine, as the sauce won't evaporate quickly, and your tagine experience will be much more relaxed. Clay tagines are sensitive to heat, so always use your tagine pot on low to medium heat. If you stick to low temperatures, you can do it without a heat diffuser, but it is still recommended to use one as it gives extra security and protects your tagine pot from cracking.

When cooking with your tagine on a heat diffuser, remember to check regularly that the ingredients don't stick to the bottom. Avoid subjecting the tagine to extreme temperature changes, which can cause it to crack. For example, do not add very hot liquids to a cold tagine or vice versa, and do not set a hot tagine on a very cold surface.

Cook on low to medium heat

When cooking with a tagine, the use of an inexpensive diffuser between the tagine and the heat source is recommended. A diffuser is a flat metal paddle that sits between the burner and the tagine, diffusing the heat so the ceramic doesn't crack or break.

The tagine should be cooked over low or medium-low heat to avoid damaging the tagine or burning the food. Only use as much heat as necessary to maintain a simmer. It can be tricky to maintain an adequately low temperature, so it's best to use a small quantity of charcoal or wood to establish a heat source and then periodically feed small handfuls of new fuel to keep the fire or embers burning. This way, you can avoid overheating.

If you are using a clay or ceramic tagine in an oven, place the cold tagine in a cold oven on a rack and set the temperature to no more than 325 to 350 degrees Fahrenheit.

When using a tagine, it is important to be patient and let the tagine reach a simmer slowly. Poultry takes about 2 hours to cook, while beef or lamb may take up to 4 hours. Try not to interrupt the cooking process by frequently lifting the lid to check on the food. Instead, only do this towards the end of cooking when you need to add ingredients or check the level of liquids.

If you are using a tagine on a gas or electric stove, a heat diffuser is essential to protect your tagine pot from cracking.

Use a traditional Moroccan recipe

A tagine is a traditional Moroccan dish that is usually cooked in a clay or ceramic vessel, also called a tagine. It typically includes meat, chicken, or fish, cooked slowly with vegetables, lemons, onions, and olives, and flavoured with spices such as cumin, ginger, cinnamon, saffron, and turmeric. Here is a traditional Moroccan recipe for chicken tagine that you can make without oil.

Ingredients:

• 4-6 chicken thighs, skin on & bone in
• 1 tbsp parsley, minced
• 1 tbsp cilantro, minced
• 1 yellow onion, sliced thinly
• 5-6 strands saffron (optional), bloomed with an ice cube for 15 minutes
• 1 preserved lemon, sliced thinly
• Couscous or Moroccan bread (khobz) to serve with
• Salt and pepper to taste
• Ginger, paprika, cumin, and turmeric to taste

Instructions:

• Prep the oven and ingredients: Preheat the oven to 350 degrees Fahrenheit. Mince the garlic, onion, preserved lemon, cilantro, and parsley.
• Sauté onions and garlic: Add a small amount of oil, garlic, and onion to the base of the tagine. Sauté over medium heat until the onions become translucent (about 5 minutes).
• Season chicken: Turn off the heat and place the chicken in the tagine over the onions. Sprinkle with parsley, cilantro, salt, pepper, and the remaining spices. Mix well with your hands until the chicken is coated with the spices.
• Arrange and bake: Spread the seasoned chicken evenly in the tagine. Arrange the sliced preserved lemon and olives over the top. Drizzle with water, cover, and bake for about 1 hour (or until the chicken reaches an internal temperature of 165 degrees Fahrenheit), checking every 30 minutes.
• Broil (optional): Remove the tagine from the oven, set the temperature to broil, and move the chicken to a baking sheet, leaving behind the sauce, olives, and preserved lemons. Broil the chicken skin side up for about 5 minutes, or until golden brown and crispy.
• Serve: Serve the chicken with the sauce, vegetables, and fresh bread or over a plate of couscous. Garnish with the remaining minced cilantro and parsley.

Note: If you don't have a tagine, you can use a Dutch oven, slow cooker, or a regular cooking pan.

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