African Chicken Stew - 25g Carbs, 5g Fiber
1 lb skinless and boneless chicken breast, cut in 2-inch pieces
1 Tbsp minced garlic
1 Tbsp grated ginger
1 tsp dried oregano
1 Tbsp fat-free, reduced-sodium chicken broth, or water
Canola oil spray
1 Spanish onion, half sliced, half finely chopped
1 can (28 oz) tomatoes, with juices
1 habanero chile pepper, chopped
1/4 cup ketchup
1/3 cup reduced-fat peanut butter
Salt and freshly ground black pepper
Place the chicken in a 1-quart resealable plastic bag. Combine
the garlic, ginger, oregano, and broth in a small bowl. Add the
seasoning mixture to the bag and massage it to coat the chicken
with the seasonings. Marinate in the refrigerator for 6 hours
to overnight.
Coat a large Dutch oven with cooking spray and set it over
medium-high heat. Sear the chicken pieces until they are white
on all sides, about 5 minutes. Transfer them to a plate and set
aside.
Coat the pot again with cooking spray. Sauté the sliced onion
until limp, 5 minutes, stirring occasionally. Add the tomatoes
with half their liquid, the chile pepper and ketchup. Bring to
a boil, reduce the heat and simmer the sauce 10 minutes, breaking
up the tomatoes with a wooden spoon. Blend the peanut butter in
the remaining tomato juice until smooth. Add it to the pot. Return
the chicken to the pot. Simmer until the chicken is white in the
center, about 15 minutes. Serve, accompanied by cooked brown rice.
Makes 4 servings
Per serving: 341 calories, 11g total fat (2g saturated fat),
25g carbohydrate, 33g protein, 5g dietary fiber, 563 mg sodium