Chicken Stew (African-Style)

• porcje: 6 servings
• czas aktywny: 10 minutes
• całkowity czas: 55 minutes

Składniki

3-3½ pound (1.5kg) chicken, (cut in pieces)

Salt and pepper to taste

1-2 teaspoons (4-8g) Creole seasoning

¼-½ cup (62-125g) oil (canola, olive, or vegetable oil)

5-6 Roma tomatoes (or 2 cups tomato sauce)

1 medium onion, (sliced)

1 tablespoon (8g) garlic, (minced, 3-4 cloves)

1½ teaspoon (1.5g) dried thyme

1 tablespoon (7g) smoked paprika

¼ teaspoon (0.5g) curry powder

1 bay leaf

1 tablespoon Maggi or bouillon (chicken-flavored)

2 cups (475ml) water

2 green onion, (chopped, whites and green parts)

3 tablespoon (12g) parsley

1-2 cups (130-250g) carrot, (sliced)

Wskazówki

Season chicken with salt, pepper, and Creole seasoning. Set aside.

Heat oil in a large pot over medium heat until hot, and then add the chicken and sauté, stirring frequently and scraping any browned bits off the bottom of the pot until the chicken is brown.

If using fresh tomatoes, blend tomatoes, onions, and garlic.

If using tomato sauce, saute the onion and garlic until tender (4-5 minutes).

Pour the tomato blend (or sauce, onion, and garlic) into the pot of chicken, add the thyme, smoked paprika, curry powder, bay leaf, and bouillon, bring to a boil, and let it simmer until tender (depending on the chicken), 20-30 minutes, frequently stirring to prevent the stew from sticking to the bottom of the saucepan.

Add carrots, green onions, and parsley. Cook for five more minutes. Adjust the thickness of the stew with water or stock.

Season with salt according to preference. Remove bay leaf.

Serve over warm rice.

Wartości Odżywcze

• Wielkość Porcji: 250 g
• Kalorie: 710 kcal
• Tłuszcz Całkowity: 51 g
• Tłuszcz Nasycony: 12 g
• Tłuszcz Nienasycony: 35 g
• Tłuszcz Trans: 0.3 g
• Cholesterol: 198 mg
• Sód: 228 mg
• Węglowodany Całkowite: 12 g
• Błonnik Pokarmowy: 4 g
• Cukry Całkowite: 5 g
• Białko: 51 g