Chicken Stew (African-Style)

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 55 minutes

材料

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)

手順

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.

栄養

• サービングサイズ: 250 g
• カロリー: 710 kcal
• 脂肪総量: 51 g
• 飽和脂肪: 12 g
• 不飽和脂肪: 35 g
• トランス脂肪: 0.3 g
• コレステロール: 198 mg
• ナトリウム: 228 mg
• 炭水化物総量: 12 g
• 食物繊維: 4 g
• 糖質総量: 5 g
• タンパク質: 51 g