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 Trivia

One fast food hamburger may contain meat from 100 different cows.

Food Joke

Juan was driving down a country lane in his pickup when suddenly a chicken darted into the road in front of him. He slammed on his brakes, but realized that the chicken wasspeeding off down the road at about 30 miles an hour. Intrigued, he tried to follow the bird with his truck, but he couldn`t catch up to the accelerating chicken. Seeing itturn into a small farm, Juan followed it. To his astonishment, he realized that the chicken had three legs. Looking around the small farm, he noticed that ALL of thechickens had three legs.The farmer came out of his house, and Juan said, "Three-legged chickens? That`s astonishing!"The farmer replied, "Yep. I bred `em that way because I love drumsticks."Juan was curious. "How does a three-legged chicken taste?"The farmer smiled. "Dunno. Haven`t been able to catch one yet."

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