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Spicy African Chicken
| It can be made with low fat evaporated milk and co |
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| Ingredients |
1 large onion finely chopped (150 grams)
6 cloves finely chopped garlic (18 grams)
2 large chopped and seeded hot red peppers
2 cm finely chopped green ginger
2 teaspoons unsaturated oil (10 grams)
¼ cup water (65 ml)
¼ cup tomato paste (75 grams)
1 tabsp paprika
400 ml light coconut milk (5% fat)
¼ cup smooth peanut paste (75 grams)
¼ cup chopped parsley and other garden herbs
Salt and pepper to taste
1 Kg skinless, low fat chicken breasts |
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| Method |
Process onion, garlic, red peppers, and ginger in a food processor until finely chopped.
Stir-fry onion mixture with oil and water in a non-stick frypan until onion is golden.
Add tomato paste, paprika, coconut milk and peanut butter.
Cook and stir for 5 minutes over low heat until smooth.
Blend mixture until smooth.
Remove any fat from chicken and cut into 50 gram pieces.
Spray a non-stick frypan with oil.
Brown chicken pieces and then place in a large flat casserole dish.
Pour over about 1 cup of sauce.
Bake in a 220°C oven for 20 minutes, turning after 10 minutes.
Add chopped herbs to remaining sauce.
Pour sauce over chicken and bake at 160°C for another 10 to 15 minutes.
Don’t over- cook as chicken will become dry.
Serve with cous cous that has been made with commercial chicken stock. |
| Serves : 8
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| Nutrients per Serve : KJ 1344, Calories 248, Fat(grams) 11.4, Protein(grams) 31
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Tips
Saturated fat 3.6 grams |
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