African Chicken Stew

African Chicken Stew

Expand your culinary peanut repertoire with this African dish.

Rating:

5 stars 5 stars 5 stars 5 stars 5 stars (80 ratings made) Rate
Serves: 4 person(s) Change

Preparation Time: 20 mins
Cooking Time: 35 mins
Extra Time: 6 hrs
(or overnight, for marinating)

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe

Ingredients Convert to Metric

  • 1 lb skinless boneless chicken breasts, cut into 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
  • 1 canola cooking spray
  • 1 Spanish onion, half sliced, half finely chopped
  • 1 can (28 oz) tomatoes, with juices
  • 1 habanero chili pepper, chopped
  • 1/4 cup ketchup
  • 1/3 cup reduced-fat peanut butter
  • 1 dash each of salt and freshly ground black pepper

Directions:

Place the chicken in a 1-quart resealable 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 in the refrigerator for 6 hours to overnight.

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 5 minutes. Transfer them to a plate and set aside. Coat the pot again with cooking spray.

Sauté the sliced onion until limp, 5 minutes, stirring occasionally. Add the tomatoes with half their liquid, the chili pepper and ketchup. Bring to a boil, reduce the heat and simmer the sauce 10 minutes, breaking up the tomatoes with a wooden spoon.

Blend the peanut butter in the remaining tomato juice until smooth. Add it to the pot. Return the chicken to the pot. Simmer until the chicken is white in the center, about 15 minutes.

Variations:

Accompany the stew with cooked brown rice.

Serving suggestion is not included in the nutritional analysis.

Thanks to American Institute for Cancer Research