Ethiopian-Spiced Chicken Stew - 34g Carbs, 7g Fiber, 0g Added Sugar
From: EatingWell - January/February 2012
This spicy chicken stew, generously seasoned with the Ethiopian spice mix berbere, is loaded with tomato and red lentils. Depending on brand, berbere spice blend can be rather spicy. For a less spicy stew, start with 3 tablespoons spice blend rather than 5.
Nutrition Profile - -
Low calorie | High fiber | Low saturated fat | Low cholesterol | High potassium | Heart healthy | Healthy weight | Diabetes appropriate
Active Time: 40 min
Total Time: Slow-cooker time: 5-8 hours
Servings: 8
Serving Size: about 1 1/4 cups each
1 1/2 cups red lentils
2 1/2 lb boneless, skinless chicken thighs, trimmed
1 Tbsp butter
2 tsp extra-virgin olive oil
4 cups chopped red onions
5 cloves garlic, finely chopped
1 Tbsp minced fresh ginger
5 Tbsp berbere spice blend (see Tip)
1/2 cup dry red wine
1 (14 oz can) diced tomatoes
2 cups reduced-sodium chicken broth
Wash lentils in cold water in a medium bowl until the water runs clear; drain and spread in an even layer in a 5- to 6-quart slow cooker. Place chicken on top of the lentils.
Heat butter and oil in a large skillet over medium-high heat. When the butter has melted, add onions and cook, stirring often, until soft and translucent, 4 to 6 minutes. Add garlic and ginger and cook, stirring often, until fragrant, 1 to 2 minutes. Add berbere and cook, stirring, until very fragrant, 2 to 4 minutes. Stir in wine, scraping the onion mixture from the bottom of the pan, then stir in tomatoes with their juice.
Add the onion mixture to the slow cooker on top of the chicken, then pour in broth.
Cover and cook until the chicken is falling-apart tender, 5 hours on High or 7 to 8 hours on Low. Stir the stew to combine.
Make Ahead Tip: Trim chicken, prep onions, garlic and ginger. Refrigerate separately. Equipment: 5- to 6-quart slow cooker
Tip: The secret to the irresistible flavor of this chicken stew is berbere spice blend (find it in well-stocked supermarkets or at teenytinyspice.com). This staple in Ethiopian cooking is a heady mix that usually includes garlic, fenugreek, allspice, red pepper, ginger, chiles, coriander, cinnamon and black pepper. If you can't find it, use a mixture of 4 tablespoon garam masala, 1 tablespoon hot paprika, 1 teaspoon ground fenugreek and 1 teaspoon salt in this recipe.
Servings: 8
Serving Size: about 1 1/4 cups each
Nutrition per Serving: 406 Calories, 13g Fat, 4g Sat, 5g Mono, 89mg Cholesterol, 36g Protein, 34g Carbs, 7g Fiber, 0g Added Sugars, 672mg Sodium, 672mg Potassium
Nutrition Bonus: Iron (28% daily value), Zinc (27% dv), Folate (26% dv), Potassium & Vitamin C (20% dv), Magnesium (16% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
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