Chicken with Spicy African Sauce - 19g Carbs, 6g Fiber
From: www.aicr.org - American Institute for Cancer Research AICR
Out of Africa, Into Your Kitchen
Revive your taste buds with a delicious plate of Chicken with Spicy
African Sauce. This recipe probably originated in Africa, was touched
up in the Caribbean and later peanut butter replaced some kind of nut
paste in the U.S. "Natural" peanut butter is preferable. Habanero
peppers are the hottest chile peppers available. The amount of hot
pepper asked for in the recipe adds reasonable heat. Use more or less
according to your taste. The wonderful, rich earthy flavor has survived
all the revisions. Serve this dish on brown rice with a green vegetable
for an elegant meal.
1 lb skinless and boneless chicken breast, cut in 2-inch pieces
1 Tbsp minced garlic
1 Tbsp grated ginger
1 tsp dried oregano
1 Tbsp fat-free, reduced-sodium chicken broth or water
Salt and freshly ground black pepper
Canola oil spray
1 Spanish onion, halved, then half sliced, half finely chopped
1 (28 oz can) tomatoes, with juices
1/2 habanero chile pepper, seeded and minced
2 Tbsp tomato paste mixed with 2 Tbsp water
1/3 cup peanut butter, preferably without added sugar, fructose or corn syrup
Place the chicken in a 1-quart re-sealable plastic bag. Combine the
garlic, ginger, oregano and broth in a small bowl. Add the seasoning
mixture to the bag and massage it to coat the chicken with the
seasonings. Marinate the coated chicken in the refrigerator for
six hours. Bring the chicken to room temperature before cooking.
Coat a large Dutch oven with cooking spray and set it over medium-high
heat. Sear the chicken pieces until they are white on all sides, about
five minutes. Season them with salt and pepper and transfer them to a
plate and set aside.
Coat the pot again with cooking spray. Saute the sliced onion until it's
limp, five minutes, stirring occasionally. Add the tomatoes with half
of their liquid, the chile pepper, tomato paste and the chopped onions.
Bring the mix to a boil, reduce the heat, and simmer the sauce for about
ten minutes, breaking up the tomatoes with a wooden spoon. Blend the
peanut butter in the remaining tomato juice until it is smooth. Add
it to the pot. Season the mixture with salt and pepper, to taste.
Return the chicken to the pot. Simmer it until it is white in the
center, for about fifteen minutes.
Serve the chicken accompanied by cooked brown rice.
Servings: 4
Nutrition per Serving:
324 Calories, 14g Total Fat, 2g Saturated Fat, 33g Protein, 19g Carbs,
6g Dietary Fiber, 376mg Sodium
