Ethiopian Chicken Stew

[SOURCE: https://www.eatingwell.com/recipe/250402/ethiopian-spiced-chicken-stew/]

This chicken stew, generously seasoned with the Ethiopian spice mix berbere, is loaded with tomato and red lentils. Depending on brand, berbere spice blend can be rather spicy. For a less spicy stew, start with 3 tablespoons spice blend rather than 5.

IngredientsIngredient Checklist


  • 1 ½ cups red lentils
  • 2 ½ pounds boneless, skinless chicken thighs, trimmed
  • 1 tablespoon butter
  • 2 teaspoons extra-virgin olive oil
  • 4 cups chopped red onions
  • 5 cloves garlic, finely chopped
  • 1 tablespoon minced fresh ginger
  • 5 tablespoons berbere spice blend (see Tip)
  • ½ cup dry red wine
  • 1 14-ounce can diced tomatoes
  • 2 cups reduced-sodium chicken broth

Instructions Checklist


  1. Step 1
    Wash lentils in cold water in a medium bowl until the water runs clear; drain and spread in an even layer in a 5- to 6-quart slow cooker. Place chicken on top of the lentils.
  2. Step 2
    Heat butter and oil in a large skillet over medium-high heat. When the butter has melted, add onions and cook, stirring often, until soft and translucent, 4 to 6 minutes. Add garlic and ginger and cook, stirring often, until fragrant, 1 to 2 minutes. Add berbere and cook, stirring, until very fragrant, 2 to 4 minutes. Stir in wine, scraping the onion mixture from the bottom of the pan, then stir in tomatoes with their juice.
  3. Step 3
    Add the onion mixture to the slow cooker on top of the chicken, then pour in broth.
  4. Step 4
    Cover and cook until the chicken is falling-apart tender, 5 hours on High or 7 to 8 hours on Low. Stir the stew to combine.

Tips
Make Ahead Tip: Trim chicken, prep onions, garlic and ginger. Refrigerate separately.

Equipment: 5- to 6-quart slow cooker

The secret to the irresistible flavor of this chicken stew is berbere spice blend (find it in well-stocked supermarkets or at teenytinyspice.com). This staple in Ethiopian cooking is a heady mix that usually includes garlic, fenugreek, allspice, red pepper, ginger, chiles, coriander, cinnamon and black pepper. If you can’t find it, use a mixture of 4 tablespoons garam masala, 1 tablespoon hot paprika, 1 teaspoon ground fenugreek and 1 teaspoon salt in this recipe.

For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.


Nutrition Facts
Serving Size: about 1 1/4 cups
Per Serving: 430 calories; protein 38g; carbohydrates 35.2g; dietary fiber 7g; sugars 4.6g; fat 13.9g; saturated fat 4.1g; cholesterol 98.2mg; vitamin a iu 334.8IU; vitamin c 13.6mg; folate 102.1mcg; calcium 68.7mg; iron 4.8mg; magnesium 59.4mg; potassium 724.7mg; sodium 665.6mg; thiamin 0.6mg.
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat

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