Spiced African Chicken Dish
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
755
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 755 cal. | (36 %) | ||
| Protein | 99 g | (101 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 11.5 μg | (19 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 61.4 mg | (512 %) | ||
| Vitamin B₆ | 2.1 mg | (150 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 1,174 mg | (29 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 768 mg | |||
| Cholesterol | 271 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup sunflower oil
- 53 ozs chicken (jointed)
- 2 large onions (roughly chopped)
- 2 cloves garlic cloves (chopped)
- 2 Tbsps Dijon mustard
- 2 Tbsps green Olives
- 1 tsp dried thyme
- 1 tsp ground cinnamon
- ½ tsp ground Cumin
- thyme
- 2 ½ cups chicken stock
- 1 cup Basmati rice (rinsed in several changes of cold water then drained)
- 2 cups boiling water
- salt
- peppers
- parsley (to garnish)
- ½ Lime (sliced for garnishing)
Preparation steps
1.
Heat a large casserole dish over a moderate heat until hot.
2.
Rub the pieces of chicken with the most of the sunflower oil and season well.
3.
Sear in batches in the hot casserole dish until golden-brown in colour all over.
4.
Remove from the dish to a plate on the side as you continue to sear the rest of the pieces in the dish.
5.
Once all the pieces have been seared, reduce the heat under the dish to medium and add the rest of the sunflower oil. Sweat the onion and garlic for 6-8 minutes until softened and translucent in appearance.
6.
Add the ground spices and stir well, cooking for a minute or so. Add the olives, mustard, dried thyme and thyme sprigs to the dish and stir well.
7.
Add the chicken back to the dish and cover with the chicken stock. Bring to the boil, then reduce to a simmer.
8.
Cover the dish and cook for 25-30 minutes until the chicken is cooked through.
9.
Meanwhile, place the rice and boiling water in a large, heavy-based saucepan with 5g/1 tsp of salt.
10.
Bring to the boil over a high heat, then reduce to a low heat and cover with a tight-fitting lid. Cook for 12-15 minutes until the rice has absorbed the water and is tender.
11.
Remove from the heat, keeping the lid in place. Once the chicken is ready, adjust the seasoning to taste.
12.
Fluff the rice with a fork and spoon into serving bowls. Top with the chicken casserole and garnish with a sprig of parsley and a slice of lime before serving.
