Ethiopian-Spiced Chicken Stew
Ethiopian-Spiced Chicken Stew
  • prep: 40 min
  • cook: 0 hr
  • total: 40 min
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  • servings:
  • Summary

    This spicy chicken stew, generously seasoned with the Ethiopian spice mix berbere, is loaded with tomato and red lentils. Depending on brand, berbere spice blend can be rather spicy. For a less spicy stew, start with 3 tablespoons spice blend rather than 5.

    Ingredients

    • 1 1/2 cups red lentils
    • 2 1/2 pounds boneless, skinless chicken thighs, trimmed
    • 1 tablespoon butter
    • 2 teaspoons extra-virgin olive oil
    • 4 cups chopped red onions
    • 5 cloves garlic, finely chopped
    • 1 tablespoon minced fresh ginger
    • 5 tablespoons berbere spice blend (see Tip)
    • 1/2 cup dry red wine
    • 1 14-ounce can diced tomatoes
    • 2 cups reduced-sodium chicken broth

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 97 % Daily Value *
    • Total Fat: 2 g 3.03%
    • Saturated Fat: 1 g 4.8%
    • Trans Fat: 0 g %
    • Cholesterol: 4 mg 1.27%
    • Sodium: 15 mg 0.64%
    • Calcium: 26 mg 2.59%
    • Potassium: 254 mg 7.26%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 7.74%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 15 g %
    • Dietary Fiber: 4 g 17.17%
    • Sugar: 4 g
    • Protein: 4 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 0.98%
    • Vitamin C 10.79%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq