North African Chicken Stew

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North African Chicken Stew
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Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
ready in 2 h. 10 min.
Ready in
Calories:
397
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie397 kcal(19 %)
Protein27.18 g(28 %)
Fat11.47 g(10 %)
Carbohydrates48.47 g(32 %)
Sugar added2.91 g(12 %)
Roughage10.54 g(35 %)
Vitamin A161.92 mg(20,240 %)
Vitamin D0.06 μg(0 %)
Vitamin E1.35 mg(11 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.21 mg(19 %)
Niacin14.21 mg(118 %)
Vitamin B₆0.73 mg(52 %)
Folate161.92 μg(54 %)
Pantothenic acid1.08 mg(18 %)
Biotin7.2 μg(16 %)
Vitamin B₁₂0.19 μg(6 %)
Vitamin C35.89 mg(38 %)
Potassium937.04 mg(23 %)
Calcium107.74 mg(11 %)
Magnesium81.8 mg(27 %)
Iron4.02 mg(27 %)
Iodine1 μg(1 %)
Zinc2.14 mg(27 %)
Saturated fatty acids1.82 g
Cholesterol48.73 mg

Ingredients

for
6
Ingredients
3 tablespoons olive oil
1 teaspoon cayenne pepper
1 teaspoon paprika
1 teaspoon ground cinnamon
½ teaspoon ground cilantro
½ teaspoon ground Cumin
½ teaspoon ground Turmeric
¼ teaspoon ground cloves
4 boneless, skinless Chicken breasts (cubed)
2 onions (chopped)
2 zucchini (chopped)
fresh ginger (grated)
2 cloves garlic (finely chopped)
28 ounces canned tomatoes
1 ⅔ cups chicken stock
1 tablespoon tomato puree
2 tablespoons dark brown sugar
4 ounces ready-to-eat Dried apricot (chopped)
14 ounces canned chickpeas (drained)
salt
freshly ground Black pepper
To garnish
plain Yogurt
cilantro
How healthy are the main ingredients?
tomatochickpeasolive oilgarliccayenne peppercinnamon

Preparation steps

1.
Mix 1 tablespoon of oil with the spices in a large bowl. Add the chicken and mix well. Cover and leave to stand for at least 1 hour.
2.
Heat the remaining oil in a large pan and cook the marinated chicken in batches until browned on all sides. Remove from the pan and set aside.
3.
Add the onions and courgettes to the pan and cook over a low heat until softened, but not browned.
4.
Add the ginger and garlic and cook for a further 2 minutes.
5.
Return the chicken to the pan and add the tomatoes, stock, tomato puree and sugar.
6.
Bring to a boil, then cover and reduce the heat. Simmer gently for 35-45 minutes, stirring from time to time, until the chicken is tender and cooked through.
7.
Add the apricots and chickpeas 10 minutes before the end of cooking. Uncover and increase the heat for about 5 minutes to reduce the sauce a little. Season to taste with salt and pepper.
8.
Serve garnished with coriander and yoghurt.