Ethiopian-Spiced Chicken Stew

Ethiopian-Spiced Chicken Stew

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.

From EatingWell: January/February 2012
Yield: 8 servings, about 1 1/4 cups each
Active Time: 40 minutes
Total Time: Slow-cooker time: 5-8 hours

Ingredients

  1. 1 1/2 cups red lentils
  2. 2 1/2 pounds boneless, skinless chicken thighs, trimmed
  3. 1 tablespoon butter
  4. 2 teaspoons extra-virgin olive oil
  5. 4 cups chopped red onions
  6. 5 cloves garlic, finely chopped
  7. 1 tablespoon minced fresh ginger
  8. 5 tablespoons berbere spice blend (see Tip)
  9. 1/2 cup dry red wine
  10. 1 14-ounce can diced tomatoes
  11. 2 cups reduced-sodium chicken broth

Preparation

  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. 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. Add the onion mixture to the slow cooker on top of the chicken, then pour in broth.
  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 & Notes

Nutrition

Nutrition Per Serving: 406 calories; 13 g fat (4 g sat, 5 g mono); 89 mg cholesterol; 34 g carbohydrates; 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)

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat