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African Chicken in Spicy Red Sauce

Becky Luigart-Stayner
Yield 4 servings (serving size: 3 ounces chicken, about 1 cup sauce, and 1 lemon wedge)
This flavorful Ethiopian-inspired chicken stew recipe 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.

Ingredients

  • Chicken:
  • 2 chicken breast halves, skinned (about 1/2 pound)
  • 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
  • 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 tomato paste
  • 2 tablespoons chopped fresh cilantro
  • 4 lemon wedges

Nutrition Information

  • calories 373
  • caloriesfromfat 24 %
  • fat 9.8 g
  • satfat 3.6 g
  • monofat 2.7 g
  • polyfat 1.8 g
  • protein 53.2 g
  • carbohydrate 17.3 g
  • fiber 3.6 g
  • cholesterol 175 mg
  • iron 4 mg
  • sodium 848 mg
  • calcium 72 mg

How to Make It

  1. Place chicken in a shallow dish; drizzle with juice, and sprinkle with 1/2 teaspoon salt. Cover and marinate in refrigerator 30 minutes.

  2. 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. Stir in cilantro. Serve with lemon wedges.

  3. Note: Nutritional analysis includes 1 teaspoon Berbere per serving.