Berbere-Spiced Chicken & Lentil Stew

• 分量: 8 servings
• 総時間: 5 hours

材料

1 ½ cups red lentils

2 ½ pounds boneless, skinless chicken thighs, trimmed

1 tablespoon butter

2 teaspoons extra-virgin olive oil

4 cups chopped red onions

5 cloves garlic, finely chopped

1 tablespoon minced fresh ginger

5 tablespoons berbere spice blend (see Tip)

½ cup dry red wine

1 14-ounce can diced tomatoes

2 cups reduced-sodium chicken broth

手順

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.

栄養

• サービングサイズ: 8 servings, about 1 1/4
• カロリー: 430 kcal
• 脂肪総量: 14 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 0 g
• コレステロール: 98 mg
• ナトリウム: 666 mg
• 炭水化物総量: 35 g
• 食物繊維: 7 g
• 糖質総量: 5 g
• タンパク質: 38 g