Chicken is a favorite among people who are trying to eat healthier. If you want to enjoy a great chicken recipe, then this African chicken is exactly what you're looking for. Let's not waste any time and get right into it.
African Chicken Recipe
Ingredients:
1/4 cup light rum
1 Tablespoon soy sauce
1 Tablespoons dark brown sugar
1/2 teaspoon minced fresh ginger
1/8 teaspoon ground cloves
1 garlic clove, minced
1 Tablespoons canola oil
1/4 cup, plus 2 Tablespoons sliced green onion
1 pound sweet potatoes, peeled, cut in 1-1/2 inch cubes
2 cups okra, cut in 1-1/2 inch pieces
2 medium tart apples, cored and cut in 1/2 inch rings
1 can (14 oz.) low sodium chicken broth
1-1/2 teaspoons cornstarch
1/8 teaspoon pepper
2 Tablespoons fresh lime juice
Directions:
1. In shallow glass baking dish, place chicken in single layer.
2. In small bowl, make marinade by mixing together rum, soy sauce, brown sugar, ginger, cloves, and garlic.
3. Pour over chicken, cover, and chill 30 minutes. Remove chicken from marinade and dish. Reserve marinade.
4. In electric skillet (or large frypan), place oil and heat to medium temperature.
5. Add chicken and cook about 8 minutes or until brown on all sides.
6. Add 1/4 cup green onion, sweet potatoes, okra, apple rings, chicken broth, and reserved marinade.
7. Cover; reduce heat and simmer about 30 minutes or until vegetables are tender and fork can be inserted in chicken with ease.
8. Remove chicken and vegetables to serving platter; keep warm.
9. Increase heat to high temperature and bring liquid in frypan to a boil, stirring until liquid is reduced by about 1/3.
10. Place cornstarch in a small cup, add water, and stir until smooth. Add to frying pan and cook, stirring, 1 minute, or until liquid has thickened.
11. Stir in pepper and lime juice.
12. Spoon sauce over chicken and vegetables. Sprinkle with remaining 2 tablespoons green onion and garnish with lime slices.
29 min Yield: Makes 6 servings
The Health Benefits of Chicken
Chicken is often touted as one of the best foods for weight loss and muscle gain. But why? What characteristics of chicken make it so appealing for those trying to eat healthy?
For one, chicken is very high in protein. Unlike red meat, which often has a high fat content, chicken is low in fat. This helps make it ideal for those who are trying to lose weight. The high protein content is also fantastic for building muscle.
Chicken contains a number of important nutrients. It has a high amount of niacin, selenium, phosphorous, and vitamin B6. Other nutrients are present in smaller quantities. The nutrients in chicken help promote energy genesis and brain health, making chicken good for more than just muscle building.
By making this African chicken recipe, you'll help your family stick to a balanced diet. Whether you truly want to eat healthier or you just feel like having chicken this week, you can rest easy knowing you're giving your family the right food.