Chicken Vegetable Stew & Rice (Palatable, Spicy & Nutritious West African Dish)
|Chicken||3 1⁄2 Pound (Can substitute equivalent Beef or Shrimp)|
|Frozen chopped spinach||20 Ounce|
|Curry powder||1 Teaspoon|
|Garlic||4 Clove (20 gm)|
|Garlic powder||1 Teaspoon|
|Black pepper||1 Teaspoon|
|Cayenne pepper||1⁄4 Teaspoon|
|Canned tomato paste||12 Ounce|
|Canned tomato sauce||6 Ounce|
|Olive oil/Vegetable oil||1⁄8 Cup (2 tbs)|
Skin Chicken and cut into pieces. ***(You can cut chicken how like. You can also use chicken parts that are pre-cut)
Mince 3/4 of 1 of the onions together with the garlic cloves. Rub this mixture onto the chicken pieces along with thyme, curry powder, paprika, ginger, and black, pepper (cayenne-optional).
In large pot & covered for faster cooking time, let seasoned chicken cook for about 30 minutes on medium or until done (Cook about 15-20 minutes or so on each side; meat should be white). Use wooden spoon to turn over chicken so as not to tear chicken pieces.
Chop the leftover 1/4 onion piece. In another pot while seasoned chicken is cooking, boil chopped spinach together with chopped leftover onion (there should be 1 remaining) and let cook about 15 minutes. When done, drain spinach and put aside.
In a pan, heat 1/8 cup of olive or vegetable oil until hot. While oil heats chop remaining onion. When oil is hot add chopped onion to it and sauté for about 5 minutes.
When done add tomato paste, tomatoes a tomato sauce to sautéed onion mixture and let cook 5-7 minutes. Add this sauce mixture to the drained spinach and let cook 5 more minutes on medium.
Lastly, add this spinach mixture to the seasoned chicken. Thoroughly mix chicken and spinach together and let cook 30 more minutes or until done. ***(Add salt to taste if desired).
Calories 787 Calories from Fat 378
% Daily Value*
Total Fat 42 g64.8%
Saturated Fat 11.1 g55.3%
Trans Fat 0 g
Cholesterol 212.7 mg70.9%
Sodium 627.3 mg26.1%
Total Carbohydrates 32 g10.6%
Dietary Fiber 9.4 g37.5%
Sugars 15 g
Protein 73 g146.6%
Vitamin A 279.3% Vitamin C 112.6%
Calcium 22.1% Iron 53.6%
*Based on a 2000 Calorie diet