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South African Chicken and Tomato Stew

South African Chicken and Tomato Stew

30 min., ready in 1 hr 15 min.
Time:
493
calories
Calories:
Health Score:
82 / 100
Ingredientsfor  
Ingredients
1 onion
1 chili pepper
400 grams Chicken breasts
2 Tbsps vegetable oil
½ tsp peppercorns
2 cloves
1 tsp freshly grated ginger
1 Cardamom
1 Cinnamon stick
500 grams festkochende potatoes
500 grams Tomatoes
250 grams Rice
salt
sugar
How healthy are the main ingredients?
potatoTomatoChicken breastgingeronioncloves
Preparation
1.

Peel onion and finely chop. Rinse chile pepper and finely chop. Rinse chicken breasts, pat dry and chop. Finely crush peppercorns and cloves in a mortar. Sweat onions in hot oil, add the chicken cubes and saute together until golden brown. Add the peppercorns, cloves, ginger, cardamom and chile pepper. Sauté briefly, then pour in 150 ml (approximately 2/3 cup) water. Peel the potatoes and cut into wedges. Blanch tomatoes in hot water, rinse under cold water, peel, quarter and remove seeds. Add with the potatoes and the cinnamon stick to chicken along with the tomatoes. Simmer gently about 45 minutes, stirring occasionally. Add some water if necessary.

2.

Cook rice according to package instructions.

3.

Season stew with salt and sugar to taste and serve with rice.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie493 cal.(23 %)
Protein32 g(33 %)
Fat6 g(5 %)
Carbohydrates75 g(50 %)
Sugar added2 g(8 %)
Roughage4.7 g(16 %)
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