Chicken stew.

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Chicken stew can offer various health and nutritional benefits when prepared with nutritious ingredients. Here are some potential benefits:

 

1. High-quality protein: Chicken is a rich source of lean protein, which is essential for building and repairing tissues, supporting immune function, and maintaining overall health.

 

2. Essential vitamins and minerals: Chicken stew can provide important vitamins and minerals such as vitamin B6, vitamin B12, niacin, selenium, and zinc. These nutrients play crucial roles in energy production, nerve function, immune support, and antioxidant defense.

 

3. Healthy fats: If prepared with skinless chicken and minimal added fats, chicken stew can be relatively low in unhealthy saturated fats. It can still provide some healthy fats, such as omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.

 

4. Nutrient-rich vegetables: Adding vegetables like carrots, celery, onions, and potatoes to the stew can significantly enhance its nutritional value. These vegetables are packed with fiber, vitamins, and minerals, contributing to a well-balanced meal.

 

5. Antioxidants: Including herbs and spices such as garlic, thyme, rosemary, and turmeric in the stew can add antioxidants, which help protect the body against cellular damage caused by free radicals.

 

6. Hydration: A chicken stew that includes a flavorful broth can contribute to your daily fluid intake and help maintain hydration.

 

7. Comfort and satisfaction: A warm bowl of chicken stew can provide a sense of comfort and satisfaction, making it a satisfying meal option that may help with portion control and prevent overeating.

 

However, it’s important to note that the specific nutritional profile of a chicken stew can vary based on the ingredients and cooking methods used. To maximize the health benefits, choose skinless chicken, opt for a variety of colorful vegetables, and limit the use of unhealthy fats and excessive sodium.

 

 

Chicken stew.

 

 

Ingredients:

 

(For the chicken)

1kg chicken

1 medium sized onions (sliced)

2 tablespoon garlic powder

1 tablespoon ginger powder

1 tablespoonful oregano/thyme

1 teaspoon rosemary (optional)

1 tablespoon curry

3 tablespoon seasoning powder (to taste)

2 to 3 cups water

(For the stew)

2kg Fresh Tomatoes or tinned tomato puree

5 large bell peppers (tatashe)

5 Habanero Pepper (atarodo)

1 medium bulbs Onion

4 garlic cloves

1 thumb ginger

(blend the 5 ingredients as seen in the video recipe)

500ml Vegetable Oil

1 medium bulbs Onions (chopped)

100g Canned tomato paste (the smallest De Rica brand thick tomato paste (optional)

chicken stock from the boiled chicken in recipe

1 tablespoon Thyme/oregano

1 tablespoon curry

1 tablespoon seasoning powder(to taste)

1 tablespoon seasoning powder

Salt to taste.

 

Cooking directions:

 

-Place the cleaned cut chicken into a pot, add chopped onions, garlic powder, ginger powder, oregano or thyme, dried rosemary (optional), curry powder, seasoning powder and salt to taste, add a little water.

-Cook the chicken until tender and fry/grill at 180ÂșC, then set aside and reserve the liquid (Chicken stock).

-Blend the tomatoes, peppers, onions, garlic and ginger; Pour into a pot, put on heat to reduce excess water. -Set aside for later use. In another large pot, heat up the vegetable oil, add some chopped onions, add the bay leaf and the tin tomato paste (de rica) and stir fry for 8 minutes.

-Pour in the boiled down tomato-pepper mix and fry for about 25 minutes or until the tomato loses it’s sour taste.

-Stir constantly to prevent burning at the bottom. Add the chicken stock, a teaspoon oregano/thyme, a teaspoon of curry powder, cameroon pepper (optional) and seasoning powder to taste.

-Mix and boil for 8 minutes. Then add the grilled or fried chicken and simmer for 10 minutes and your Nigerian chicken stew is ready.

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