Ethiopian Chicken Stew

Depending on brand, berbere spice blend can be rather spicy!  The one that we use (Penzeys Spices) is so hot that we only use 1 tablespoon of berbere.  The original recipe called for 3 to 5 tablespoons, so learn from us (start with less) and adjust to your heat tolerance.

(modification of recipe originally from Eating Well)

Serves 8

• 1 ½ cups red lentils
• 2 pounds boneless skinless chicken thighs, trimmed of excess fat
• 1 tablespoon unsalted butter
• 2 teaspoons extra virgin olive oil
• 4 cups chopped red onions
• 5 cloves garlic, finely chopped
• 1 tablespoon minced fresh ginger
• 1 tablespoon berbere spice blend (see introduction note)
• ½ cup dry red wine
• 1 (14 ounce) can reduced sodium diced tomatoes
• 2 cups reduced sodium chicken broth

Rinse lentils in a strainer with cold water for 1 minute.  Drain and spread lentils in an even layer in a 5 to 6 quart slow cooker.  Place chicken on top of lentils.

Heat butter and oil in a large skillet over medium-high heat.  When the butter has melted, add red onions and cook, stirring often until soft and translucent (4 to 6 minutes).  Add garlic and ginger; cook, stirring often until fragrant (1 to 2 minutes).  Add berbere and cook, stirring often (2 to 4 minutes).  Stir in wine, scraping the onion mixture from the bottom of the pan, then stir in tomatoes with their juice.

Add the onion mixture to the slow cooker on top of the chicken.  Pour in broth.

Cover and cook until the chicken is falling apart tender (5 hours on HIGH or 7 to 8 hours on LOW setting).  Stir the stew to combine.

Nutritional Info/ Serving:  Calories 365, Fat 13 g, Protein 29 g, Carbs 30 g

21 Day Fix Container Equivalents/Serving:  1 Red, 1 Yellow, 0.5 Green, 1 tsp