Ethiopian-Spiced Chicken Stew
From EatingWell: January/February 2012
This spicy 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.
- 1 1/2 cups red lentils
- 2 1/2 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)
- 1/2 cup dry red wine
- 1 14-ounce can diced tomatoes
- 2 cups reduced-sodium chicken broth
- 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.
- 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.
- Add the onion mixture to the slow cooker on top of the chicken, then pour in broth.
- 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 & Notes
- Make Ahead Tip: Trim chicken, prep onions, garlic and ginger. Refrigerate separately. Equipment: 5- to 6-quart slow cooker
- Tip: 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.
Per serving: 406 calories; 13 g fat (4 g sat, 5 g mono); 89 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 36 g protein; 7 g fiber; 672 mg sodium; 672 mg potassium.
Nutrition Bonus: Iron (28% daily value), Zinc (27% dv), Folate (26% dv), Potassium & Vitamin C (20% dv), Magnesium (16% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
More From EatingWell
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- Type of Dish
- Main dish, poultry
- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- January/February 2012