Chicken Stew (African-Style)

• 份量: 6 servings
• 活動時間: 10 minutes
• 總時間: 55 minutes

食材

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)

步驟

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.

營養

• 每份大小: 250 g
• 卡路里: 710 kcal
• 總脂肪: 51 g
• 飽和脂肪: 12 g
• 不飽和脂肪: 35 g
• 反式脂肪: 0.3 g
• 膽固醇: 198 mg
• 鈉: 228 mg
• 總碳水化合物: 12 g
• 膳食纖維: 4 g
• 總糖: 5 g
• 蛋白質: 51 g