African Chicken in Spicy Red Sauce - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Jaime Harder
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 flavo
Ingredients
- 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
Instructions
- 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Lemon.
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