Nutritionist Lucy Hyland

African Stew with chicken

December 9, 2023
Posted by Lucy

Healthy Eating recipe with Chicken African Stew

I love this recipe as it means you need to go out and buy some yummy 100% peanut butter from the health food store!! A great addition to a healthy eating plan. Nuts butters are great snacks on some sliced apples or pears or on some wholemeal toast. I thought this stew was just so rich and filling - a great one pot meal. This recipe also uses gray chicken meat, which is cheaper and more nutritious than the white meat and, in my view, tastier.

4 chicken thighs, deboned and cut into bite-sized pieces
2 cloves garlic, crushed
2 onions, chopped
2 potatoes, diced
2 carrots
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground black pepper
1 teaspoon chilli powder
1 teaspoon salt
250ml (8 fl oz) water
100g (3¾ oz)100% peanut butter
1 (400g) tin chickpeas, drained and rinsed

In a large frying pan with a tight-fitting lid, heat a little olive or peanut oil over medium high heat.
Add chicken and brown quickly.
Remove chicken from pan. Reduce heat to medium low and onion and a little water to the pan and saute for 5 mins.
Add garlic, carrot and potato to the pan and sauté for another 2 to 3 minutes. Season with cumin, coriander, black pepper, chillies and salt. Do not let garlic brown.
Mix in water and browned chicken, and any accumulated juices. Place lid on frying pan and simmer, stirring occasionally, for 10 to 15 minutes.
Remove lid and stir in the peanut butter and chickpeas. Ensure the peanut butter is blended in. Replace lid to simmer for 15 more minutes or until chicken is cooked through and potatoes are tender.
Remove from heat, adjust seasoning and serve with a little chopped parsley.

Wheat free, gluten free, sugar free, dairy free

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