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Alright, another week so another installment of Cooking with Chef Boy-R-Dizzy. Today we are making West African Chicken Stew.
I usually double the amounts to cook for the work week.
This is an awesome hearty stew. I up the amount of chicken to raise the protein content (not reflected in directions or nutritional facts)
Ingredients
• 1 lb. boneless skinless chicken breasts cut into 1” cubes
• ½ tsp. salt
• ¼ tsp. pepper
• 3 tsp. canola oil divided
• 1 medium onion, thinly sliced
• 6 garlic cloves, minced
• 2 Tbsp. minced fresh gingerroot
• 2 cans (15.5oz each) black-eyed peas rinsed and drained
• 1 can (28oz) crushed tomatoes
• 1 large sweet potato, peeled and cut into 1” cubes
• 1cup reduced-sodium chicken broth
• 1/4 cup creamy peanut butter
• 1.5 tsp. minced fresh thyme or ½ tsp. dried thyme, divided
• ¼ tsp. cayenne pepper
• Brown Rice, optional
• Sprinkle chicken with salt and pepper. In a large pot, cook chicken over medium heat in 2 tsp. oil for 4-6 miutes or unitl no longer pink; remove and keep warm. In the same pot, sauté onion in remaining oil until tender; Add the garlic and ginger; cook 1 minute longer.
• Stir in the peas, tomatoes, sweet potato, broth, peanut butter, 1 ¼ tsp. fresh thyme and cayenne. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potato is tender. Add chicken; heat through. Serve with rice if desired. Sprinkle with remaining thyme.
ENJOY!
Nutritional Facts (without brown rice)
1 ¼ cups =
275 calories
22g Protein
32g Carbs
7g Fat
I usually double the amounts to cook for the work week.
This is an awesome hearty stew. I up the amount of chicken to raise the protein content (not reflected in directions or nutritional facts)
Ingredients
• 1 lb. boneless skinless chicken breasts cut into 1” cubes
• ½ tsp. salt
• ¼ tsp. pepper
• 3 tsp. canola oil divided
• 1 medium onion, thinly sliced
• 6 garlic cloves, minced
• 2 Tbsp. minced fresh gingerroot
• 2 cans (15.5oz each) black-eyed peas rinsed and drained
• 1 can (28oz) crushed tomatoes
• 1 large sweet potato, peeled and cut into 1” cubes
• 1cup reduced-sodium chicken broth
• 1/4 cup creamy peanut butter
• 1.5 tsp. minced fresh thyme or ½ tsp. dried thyme, divided
• ¼ tsp. cayenne pepper
• Brown Rice, optional
• Sprinkle chicken with salt and pepper. In a large pot, cook chicken over medium heat in 2 tsp. oil for 4-6 miutes or unitl no longer pink; remove and keep warm. In the same pot, sauté onion in remaining oil until tender; Add the garlic and ginger; cook 1 minute longer.
• Stir in the peas, tomatoes, sweet potato, broth, peanut butter, 1 ¼ tsp. fresh thyme and cayenne. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potato is tender. Add chicken; heat through. Serve with rice if desired. Sprinkle with remaining thyme.
ENJOY!
Nutritional Facts (without brown rice)
1 ¼ cups =
275 calories
22g Protein
32g Carbs
7g Fat
I showed my wife the last one you put up, gonna try and make it this friday night. 
