| Prep: 20 mins | Cook: 40 mins – 50 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 400 | 20g | 6g | 35g |
| sugars | fibre | protein | salt |
| 15g | 6g | 25g | 1.2g |
When it comes to the art of cooking, there’s no greater joy than sharing a recipe that warms the heart, satisfies the tummy, and nourishes the body. Allow me to introduce one of my personal favorites: Plantain and Chicken Stew. Inspired by the vibrant produce of my Californian upbringing, this dish embodies a harmony of flavors that truly encapsulates comfort in a bowl.
A Fusion of Flavors
Plantain and Chicken Stew is similar to a traditional West African dish but has been tweaked to create a lighter, more health-conscious version. It pairs perfectly with a side of quinoa salad or a heaping spoonful of brown rice. The key ingredients – plantains and chicken – work in unison to deliver a perfect balance of sweet and savory flavors, while the aromatic blend of onions, garlic, bell peppers, and herbs creates an inviting aroma that fills your kitchen as the stew simmers gently on your stove.
The Health Benefits
Not only is this stew wholesomely hearty and delicious, but it’s packed with nutritional benefits too. Plantains, for example, are a brilliant source of Vitamin A and C, essential for maintaining good vision and boosting the immune system. They are also a great source of fiber, promoting better digestive health. The chicken, on the other hand, is an excellent source of lean protein, giving you the essential nutrients you need without the heavy caloric intake. The amalgamation of herbs and spices not only adds depth to the flavor but also boosts the dish’s health profile – garlic, for instance, has been linked to improved heart health thanks to its high allicin content, and cayenne pepper is a brilliant metabolism booster.
So, whether you’re introducing more vegetables into your diet, or simply looking for a new comfort dish with a healthy twist, this Plantain and Chicken Stew is a recipe worth trying. If the vibrant colors and enticing aroma don’t win you over, the rich flavor and substantial health benefits sure will. Bon appétit!
What You’ll Need
- 2 pounds of skinless chicken thighs
- 3 ripe plantains
- 2 medium onions, chopped
- 4 cloves of garlic, minced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 cup of chicken broth
- 1 can (14 oz) diced tomatoes
- 2 tablespoons of vegetable oil
- 1 teaspoon of paprika
- 1 tablespoon of cayenne pepper
- 2 tablespoons of fresh thyme, minced
- Salt and black pepper to taste
- Handful of fresh parsley, chopped for garnish
Method
Step One
In a large skillet or pot, heat the vegetable oil over medium heat. Once hot, add the chicken thighs to the skillet and season with salt, black pepper, paprika and cayenne pepper. Cook on each side for about 10 minutes, or until the chicken is browned and cooked through. Remove the chicken from the skillet and set aside.
Step Two
In the same skillet, add the chopped onions, minced garlic, diced red bell pepper and green bell pepper. Cook over medium heat for about 5 minutes, stirring frequently, until the vegetables are softened.
Step Three
Next, add the diced tomatoes and chicken broth into the skillet with the vegetables. Bring the mixture to a boil, then reduce the heat and simmer for about 10 minutes.
Step Four
Peel the plantains and cut them into 1-inch thick slices. Add them to the skillet and mix well until they are fully coated in the sauce. Cover the skillet and let it simmer for about 20 minutes, or until the plantains are soft and cooked through.
Step Five
Add the cooked chicken back into the skillet with the plantains and vegetables. Sprinkle the minced fresh thyme over the stew and stir well. Let the stew cook for another 10 minutes so that the flavors are well combined.
Step Six
Before serving, taste the stew and adjust the seasoning if needed. Serve the stew hot, garnished with the chopped fresh parsley. Enjoy your Plantain and Chicken Stew!
