African Chicken in Spicy Red Sauce

Yum! We had this for Easter. It was a bit spicy, but the chicken was really good. D said it was pretty easy to make. We probably could put another meat in this besides chicken as well, if we wanted to.

I couldn't find Cardamon at Kroger, but it was at Whole Foods.

We had with basmati rice.

African Chicken in Spicy Red Sauce

Photo by ALB

Chicken:

2 chicken breast halves, skinned (about 1/2 pound)

2 chicken drumsticks, skinned (about 1/2 pound)

2 chicken thighs, skinned (about 3/4 pound)

3 tablespoons fresh lemon juice (1 lemon)

3/4 teaspoon salt, divided

Cooking spray

1 1/2 cups chopped onion (2 medium)

1 tablespoon minced garlic

2 teaspoons Berbere (see below for directions)

1 tablespoon butter

1 tablespoon minced peeled fresh ginger

1/2 teaspoon ground nutmeg

1/2 teaspoon ground cardamom

1/2 cup dry red wine

1 (14-ounce) can fat-free, less-sodium chicken broth

1 (6-ounce) can no-salt-added tomato paste

2 tablespoons chopped fresh cilantro

4 lemon wedges

Place chicken in a shallow dish; drizzle with juice, and sprinkle with 1/2 teaspoon salt. Cover and marinate in refrigerator 30 minutes.

Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add onion and garlic; cook 5 minutes (do not brown), stirring frequently. Add 2 teaspoons Berbere, remaining 1/4 teaspoon salt, butter, ginger, nutmeg, and cardamom; cook 1 minute. Add wine, broth, and tomato paste; stir until well blended. Add chicken mixture; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until chicken is tender, turning chicken occasionally. Stir in cilantro. Serve with lemon wedges.

Note: Nutritional analysis includes 1 teaspoon Berbere per serving.

Yield: 4 servings (serving size: 3 ounces chicken, about 1 cup sauce, and 1 lemon wedge)

CALORIES 373 (24% from fat); FAT 9.8g (sat 3.6g,mono 2.7g,poly 1.8g); PROTEIN 53.2g; CHOLESTEROL 175mg; CALCIUM 72mg; SODIUM 848mg; FIBER 3.6g; IRON 4mg; CARBOHYDRATE 17.3g

Cooking Light, OCTOBER 2006

Berbere

2 tablespoons ground red pepper

1 tablespoon freshly ground black pepper

1 teaspoon ground ginger

1 teaspoon ground cinnamon

1/4 teaspoon ground cloves

Combine all ingredients in a small bowl.

Yield: 1/4 cup (serving size: 1 teaspoon)

CALORIES 6 (30% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.2g; CHOLESTEROL 0.0mg; CALCIUM 6mg; SODIUM 1mg; FIBER 0.5g; IRON 0.2mg; CARBOHYDRATE 1.1g

Cooking Light, OCTOBER 2006