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Ghanaian Chicken, Peanut and Yam Stew

Main Course / Dairy Free / Gluten Free / Lactose Free / Shellfish Free / Low Cholesterol / Low in Saturated Fats / West African / Caribbean / Low Sodium / Suitable for Diabetics / Healthy heart recipe

Ghanaian Chicken, Peanut and Yam Stew

Serves: 5

Preparation time:

Cooking time: 1hours 30minutes


Submitted by: Lead Cooks Working Group

Ingredients

5 thighs and 5 legs (or 1 kg Chicken thighs and legs)

2 Spicy chili peppers - deseeded and finely choppe

5 Garlic cloves - finely chopped

2.5 cms or 1 inch of root ginger - peeled and finely chopped

1 Large onion - Peeled and chopped

400mls Chicken stock (low salt if possible)

100mls Peanut butter (smooth or crunchy)

50g Peanuts - toasted and coarsely chopped

100ml Crushed tomatoes (or half tin of chopped tinned tomatoes)

2 Yams or sweet potatoes, medium - peeled and cut into chunks

40mls Vegetable oil

5tsps Ground coriander

2tsps of dried coriander (or small bunch of fresh coriander coarsely chopped) to garnish

Salt and pepper

500g Okra

250g Rice

Method

1. Wash and dry the chicken pieces. Season with salt.

2. Heat the oil and brown the chicken pieces. Remove from pan and set aside.

3. In the same pan sauté the onions, ginger, garlic, ground coriander and chili for a few minutes until onion starts to soften.

4. Add the chicken stock and scrape up any bits that have stuck to the bottom of the pan.

5. Transfer all ingredients including the chicken to a large pot suitable for slow cooking. Stir in the tomatoes, peanut butter, peanuts and reduce heat to a simmer (this stage is optional. You can just add in everything to the original pot and simmer ,then go to stage 7).

6. After about 30 minutes, add the yam and cook for an additional 60 minutes or until the chicken and yam are tender.

7. Stir in the chopped fresh coriander.

8. Taste and adjust salt and add in a good quantity of black pepper - it should taste quite peppery.

Serving suggestions

1. Cook rice according to packet instructions.

2. Wash and slice each piece of okra into two or three pieces. Leave out to dry for about 1 hour to reduce sliminess. Heat oil in a pan and fry okra until tender for about 15 minutes, or buy frozen Okra.

Remember to start on the okra early as it has to dry for an hour

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