African Chicken in Spicy Red Sauce

Becky Luigart-Stayner
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.

Yield:

4 servings (serving size: 3 ounces chicken, about 1 cup sauce, and 1 lemon wedge)

Recipe from

Nutritional 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

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

Preparation

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. Stir in cilantro. Serve with lemon wedges.

Note: Nutritional analysis includes 1 teaspoon Berbere per serving.

Note:

Jaime Harder,

October 2006