Spiced African Chicken Dish

Name: Spiced African Chicken Dish
Total time: 1 h 30 min
Yield: 4
Ingredients: 0.25 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; 0.5 tsp ground Cumin; thyme; 2.5 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); 0.5 Lime (sliced for garnishing)

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Health Score:

92 / 100

Difficulty:

moderate

Difficulty

Preparation:

1 hr 30 min.

Preparation

Calories:

755

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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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

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Ingredients

for

servings

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)

How healthy are the main ingredients?

chicken Basmati rice Olive garlic clove thyme onion

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Preparation steps

Heat a large casserole dish over a moderate heat until hot.

Rub the pieces of chicken with the most of the sunflower oil and season well.

Sear in batches in the hot casserole dish until golden-brown in colour all over.

Remove from the dish to a plate on the side as you continue to sear the rest of the pieces in the dish.

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.

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.

Add the chicken back to the dish and cover with the chicken stock. Bring to the boil, then reduce to a simmer.

Cover the dish and cook for 25-30 minutes until the chicken is cooked through.

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.

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