West African Chicken Stew – A Right Out of Well Fed 2

If you want to add more gluten free, dairy free, paleolithic, and primal recipes to your recipe box, West African Chicken Stew – A Right Out of Well Fed 2 might be a recipe you should try. This recipe makes 2 servings with 557 calories, 53g of protein, and 29g of fat each. For $2.97 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. 1074 people were glad they tried this recipe. Autumn will be even more special with this recipe. It is a rather inexpensive recipe for fans of African food. It works well as a main course. If you have water, parsley leaves, skinless boneless chicken thighs, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes around 45 minutes. It is brought to you by The Healthy Foodie. With a spoonacular score of 98%, this dish is tremendous. If you like this recipe, take a look at these similar recipes: West African Chicken Stew, West African Peanut-Chicken Stew, and West African Beef Stew.

Servings: 2

 

Ingredients:

1 bay leaf

1 cup canned crushed tomatoes

1/2 teaspoon cayenne pepper

1/2 tablespoon coconut oil

3 cloves garlic, minced (about 1 tablespoon)

1-inch piece fresh ginger, grated (about 1 tablespoon)

1/2 tablespoon ground coriander

salt and ground black pepper

1/2 medium onion, diced (about 1/2 cup)

garnish: minced fresh parsley leaves, sunflower seeds

1 pound boneless, skinless chicken thighs (I used breasts)

1/4 cup sunflower seed butter (no sugar added)

1/4 teaspoon pure vanilla extract

1/4 cup water

Equipment:

pot

frying pan

bowl

wooden spoon

Cooking instruction summary:

Sprinkle the chicken enthusiastically with salt and pepper. Heat a large soup pot over medium-high heat, about 3 minutes. Add coconut oil and allow it to melt. Add the chicken in a single layer and brown well on both sides, about 10 minutes. (Don’t crowd the pan; cook in batches if you need to.) Remove the chicken to a bowl to catch the juices.In the same pot, cook the onions and ginger until soft, about 5-7 minutes. Add the garlic, coriander, cayenne, and bay leaf, and cook until fragrant, about 30 seconds. Add the tomatoes and water, stirring to combine. Nestle the chicken into the sauce, along with any juices it released. Increase the heat to bring the pot to a boil, then reduce to a simmer and cook, covered, for 25 minutes.Remove the chicken from the pot; it will be very tender. Break the chicken into large pieces with the side of a wooden spoon. Add the sunflower seed butter and vanilla to the pot and mix to combine. Return the chicken to the pot and cover. Heat through, about 5 minutes, then serve, sprinkled with parsley and sunflower seeds.

 

Step by step:


1. Sprinkle the chicken enthusiastically with salt and pepper.

2. Heat a large soup pot over medium-high heat, about 3 minutes.

3. Add coconut oil and allow it to melt.

4. Add the chicken in a single layer and brown well on both sides, about 10 minutes. (Don’t crowd the pan; cook in batches if you need to.)

5. Remove the chicken to a bowl to catch the juices.In the same pot, cook the onions and ginger until soft, about 5-7 minutes.

6. Add the garlic, coriander, cayenne, and bay leaf, and cook until fragrant, about 30 seconds.

7. Add the tomatoes and water, stirring to combine. Nestle the chicken into the sauce, along with any juices it released. Increase the heat to bring the pot to a boil, then reduce to a simmer and cook, covered, for 25 minutes.

8. Remove the chicken from the pot; it will be very tender. Break the chicken into large pieces with the side of a wooden spoon.

9. Add the sunflower seed butter and vanilla to the pot and mix to combine. Return the chicken to the pot and cover.

10. Heat through, about 5 minutes, then serve, sprinkled with parsley and sunflower seeds.


Nutrition Information:

Quickview
543k Calories
52g Protein
29g Total Fat
20g Carbs
43% Health Score
Limit These
Calories
543k
27%

Fat
29g
45%

  Saturated Fat
7g
44%

Carbohydrates
20g
7%

  Sugar
5g
6%

Cholesterol
215mg
72%

Sodium
366mg
16%

Get Enough Of These
Protein
52g
105%

Vitamin B3
16mg
80%

Vitamin B6
1mg
76%

Selenium
52µg
76%

Phosphorus
716mg
72%

Vitamin B5
5mg
54%

Manganese
1mg
53%

Magnesium
204mg
51%

Copper
0.97mg
49%

Zinc
5mg
38%

Vitamin B2
0.58mg
34%

Iron
5mg
30%

Potassium
995mg
28%

Vitamin B1
0.41mg
27%

Folate
103µg
26%

Vitamin B12
1µg
24%

Vitamin K
21µg
21%

Vitamin C
14mg
18%

Vitamin E
2mg
14%

Fiber
3g
13%

Calcium
121mg
12%

Vitamin A
585IU
12%

covered percent of daily need
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Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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