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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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(11-14) of 14 reviews

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Reviewed on Feb. 12, 2012 by golfaz

Outstanding flavor. One of our favorites. Never thought eating so healthy was so fun.

Reviewed on Feb. 08, 2012 by melfreas

Another winner...I used an extra large sweet potato (cause I love them) and a whole can of broth. The next time I make it I'll try another grain, maybe quinoa. I think that it would also make a good vegetarian dish.

Reviewed on Feb. 05, 2012 by getfitt

I brought this dish to my small group. They were the guinea pigs because it was the first time I made it. It was a hit!! Everyone wanted the recipe.

I added about 1/2# more chicken and an additional small sweet potato. I served it with brown rice.

I didn't find it very spicy so I had some African pepper spice that we all used. Really added to the flavor.

This is definitely a hearty, delicious stew and I will make it again.

Reviewed on Jan. 27, 2012 by bellegoneyank

Very good and filling! Served it over jasmine rice, which added a nice layer of flavor.

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