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West African Chicken Stew Recipe

West African Chicken Stew Recipe photo by Taste of Home

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I really love African flavors, but you don't really encounter them much in America. Here the combination of native African ingredients, all of which are readily accessible to Americans, really transports you to a new culinary place.

This recipe is:

Healthy

Diabetic Friendly

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West African Chicken Stew Recipe

Prep: 20 min. Cook: 30 min.

Yield: 8 Servings

20 30 50

Ingredients

1 pound boneless skinless chicken breasts, cut into 1-inch cubes
1/2 teaspoon salt
1/4 teaspoon pepper
3 teaspoons canola oil, divided
1 medium onion, thinly sliced
6 garlic cloves, minced
2 tablespoons minced fresh gingerroot
2 cans (15-1/2 ounces each) black-eyed peas, rinsed and drained
1 can (28 ounces) crushed tomatoes
1 large sweet potato, peeled and cut into 1-inch cubes
1 cup reduced-sodium chicken broth
1/4 cup creamy peanut butter
1-1/2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme, divided
1/4 teaspoon cayenne pepper
Hot cooked brown rice, optional

Directions

Sprinkle chicken with salt and pepper. In a Dutch oven, cook chicken over medium heat in 2 teaspoons oil for 4-6 minutes or until no longer pink; remove and set aside.
In the same pan, saute onion in remaining oil until tender. Add garlic and ginger; cook 1 minute longer.
Stir in the peas, tomatoes, sweet potato, broth, peanut butter, 1-1/4 teaspoons thyme and cayenne. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potato is tender. Add chicken; heat through.
Serve with rice if desired. Sprinkle with remaining thyme. Yield: 8 servings (2-1/2 quarts).

Nutritional Facts 1-1/4 cups (calculated without rice) equals 275 calories, 7 g fat (1 g saturated fat), 31 mg cholesterol, 636 mg sodium, 32 g carbohydrate, 6 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch, 1 fat.

Originally published as West African Chicken Stew in Healthy Cooking February/March 2012, p39

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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Reviews for West African Chicken Stew

West African Chicken Stew

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Reviewed on May. 08, 2012 by cooley2

This was absolutely wonderful and highly recommend! All the flavors mellow together so well. Love the fresh ginger. Hubby loved it and had leftovers for a few days!

Reviewed on May. 03, 2012 by amy76amy

The reciepe said to simmer 15 - 20 minutes until potato is tender. I took at least 45 minutes for the potato to become tender. What was supposed to be a quick, easy meal took far, far too long to cook.

Reviewed on Apr. 22, 2012 by marilyn1218

This was fantastic. Even the young kiddos loved it. We had a friend from Cameron in Africa try it and she said it brought back wonderful memories of home. Great recipe!

Reviewed on Apr. 15, 2012 by All4YouJesus

This was easy to make and very tasty! I used dried beans (soaked overnight) added double the broth and simmered 40 min. My husband and teens liked it too!

Reviewed on Apr. 15, 2012 by nancyjh

So good and so easy to make. We loved it and I am passing recipe on to my daughter.

Reviewed on Apr. 14, 2012 by atmovetoca

I really loved how this turned out! It was so flavorful. It reminded me a lot of a dish I would get at an Indian restaurant. I served it over basmati rice and had naan on the side to clean the bowl with. Yummy!!

Reviewed on Mar. 21, 2012 by Darmok

I might do some variations on the sweet potato but this was very good and relatively easy to prepare.

Reviewed on Mar. 11, 2012 by michelec64

Wonderful recipe. I had a couple of carrots and a spare serrano chile laying around so I added those as well, and they gave some added sweetness and a bit of heat to the dish. The chicken breasts were pretty bland compared to the rest of the ingredients, so next time I'll either use thighs or omit the chicken all together because the veggies are really the star of the show. Definitely a keeper.

Reviewed on Mar. 06, 2012 by martylb

Good recipe for something a little different. Definite ginger taste. My husband really likes this one. It's 6 points on Weight Watchers. So will make it again.

Reviewed on Feb. 26, 2012 by 3squares

very tasty, low calorie, easy prep

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