Senegalese Lemon Chicken

Photography: Becky Luigart-Stayner; Styling: Lydia DeGaris-Pursell

This chicken stew, called yassa in Senegal, is the first West African dish I tasted on the continent. Now, it's my good luck dish.

Yield: 8 servings (serving size: about 4 ounces chicken, 2/3 cup stew, and 1/2 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 422
  • Calories from fat: 29%
  • Fat: 13.6g
  • Saturated fat: 3g
  • Monounsaturated fat: 5.5g
  • Polyunsaturated fat: 3.6g
  • Protein: 32.7g
  • Carbohydrate: 40.4g
  • Fiber: 3.6g
  • Cholesterol: 99mg
  • Iron: 3mg
  • Sodium: 704mg
  • Calcium: 48mg

Ingredients

  • 6 cups sliced onion (about 3 pounds)
  • 1/3 cup fresh lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 jalapeño pepper, seeded and minced
  • 4 chicken breast halves (about 2 pounds), skinned
  • 4 chicken leg quarters (about 2 pounds), skinned
  • Cooking spray
  • 1 1/2 tablespoons peanut oil
  • 2 cups thinly sliced carrot
  • 1 1/2 cups less-sodium, fat-free chicken broth
  • 1/2 cup pimiento-stuffed olives
  • 1/2 cup water
  • 1 tablespoon Dijon mustard
  • 1 Scotch bonnet pepper, pierced with a fork
  • 4 cups hot cooked long-grain rice

Preparation

  1. Combine first 5 ingredients; divide evenly between 2 (1-gallon) heavy-duty zip-top plastic bags. Divide chicken evenly between bags; seal bags. Toss each bag well to coat. Refrigerate 3 hours, turning bags occasionally.
  2. Preheat broiler.
  3. Remove chicken from bags, reserving marinade. Place chicken on broiler rack coated with cooking spray; broil 6 minutes on each side or until lightly browned.
  4. Strain marinade through a colander over a bowl, reserving marinade and onion. Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 5 minutes. Add reserved marinade; bring to a boil. Cook 1 minute; add chicken, carrot, broth, olives, water, mustard, and Scotch bonnet pepper. Bring to a boil; cover, reduce heat, and simmer 1 hour or until chicken is done. Discard Scotch bonnet. Serve over rice.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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