Spicy African chicken
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| Sat, 02-23-2008 - 7:19pm |
This is a recipe from the Cooking Light website. It was really good! It is very spicy, though, so if you don't like spicy food I would reduce the cayenne (red) pepper in the berbere by three quarters.
African Chicken in Spicy Red Sauce
This flavorful Ethiopian-inspired chicken stew uses Berbere, an Ethiopian spice blend. Store extra spice mix covered in a cool, dark place for up to two weeks. Use leftovers on salmon, flank steak, or chicken for fiery flavor. Serve with basmati rice.
Lycopene count: 12 milligrams per serving.
Chicken:
2 chicken breast halves, skinned (about 1/2 pound) (I subbed 6 boneless, skinless breasts for all the chicken)
2 chicken drumsticks, skinned (about 1/2 pound)
2 chicken thighs, skinned (about 3/4 pound)
3 tablespoons fresh lemon juice (1 lemon)
3/4 teaspoon salt, divided
Cooking spray
1 1/2 cups chopped onion (2 medium)
1 tablespoon minced garlic
2 teaspoons Berbere
1 tablespoon butter (sub Smart Balance)
1 tablespoon minced peeled fresh ginger
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cardamom
1/2 cup dry red wine
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (6-ounce) can no-salt-added, so-sugar-added tomato paste
2 tablespoons chopped fresh cilantro
4 lemon wedges
Place chicken in a shallow dish; drizzle with juice, and sprinkle with 1/2 teaspoon salt. Cover and marinate in refrigerator 30 minutes.
Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add onion and garlic; cook 5 minutes (do not brown), stirring frequently. Add 2 teaspoons Berbere, remaining 1/4 teaspoon salt, butter, ginger, nutmeg, and cardamom; cook 1 minute. Add wine, broth, and tomato paste; stir until well blended. Add chicken mixture; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until chicken is tender, turning chicken occasionally. (NOTE: since I used all boneless chicken, I simmered the sauce for about 15 minutes and then added the chicken and simmered for another 15 minutes.) Stir in cilantro. Serve with lemon wedges.
Note: Nutritional analysis includes 1 teaspoon Berbere per serving.
Yield: 4 servings (serving size: 3 ounces chicken, about 1 cup sauce, and 1 lemon wedge)
CALORIES 373 (24% from fat); FAT 9.8g (sat 3.6g,mono 2.7g,poly 1.8g); PROTEIN 53.2g; CHOLESTEROL 175mg; CALCIUM 72mg; SODIUM 848mg; FIBER 3.6g; IRON 4mg; CARBOHYDRATE 17.3g
Cooking Light, OCTOBER 2006
Berbere
Ingredients
(I cut this down by 1/3 so it only makes enough for two recipes of African chicken. This is the reduced recipe.)
2 teaspoons ground red pepper
1 teaspoon freshly ground black pepper
1/3 teaspoon ground ginger
1/3 teaspoon ground cinnamon
pinch ground cloves
Combine all ingredients in a small bowl.

Karen,
I served it with brown rice, roasted acorn squash, and roasted broccoli.
This is a quicker version of doro wat, which is Ethopian.