CHICKEN STEW

Preparation time:   10 minutes

Cooking time:         45 minutes

Ingredients

1 to 2 pounds chicken, with bones or boneless

1 clove of garlic

1 medium onion

1 green bell pepper

2 tomatoes

2 medium potatoes (optional)

2 tablespoons cilantro or parsley

1 tablespoon spicy chicken mix

1 teaspoon salt

2 tablespoon of olive oil

1 ½ cups of water

Preparation

Cut the potatoes into small cubes.

Chop the onion into small pieces.

Chop the tomatoes.

Chop the bell pepper. 

Mince the garlic.

Wash the chicken well and cut it into small pieces.

Cooking

Place the pot on the stove, add olive oil and allow it to heat up.

Add chopped onions and let them cook until they are golden brown.

Add the chicken pieces, garlic and cilantro, and let the mixture cook for about 10 minutes.

Add salt, spicy chicken mix, chopped tomatoes and water to the pot.

After it mixes well, add potatoes if desired.

Let potatoes cook until tender.

Serve with cornmeal mix (ugali), rice or chapattis.

Serves 6.

Dietitian's Verdict (per serving):

Calories: 265

Fat: 10.49 g

Sodium: 404 mg

Cholesterol: 67 mg

Sugar: 4.89 g

Protein: 24.29 g

Fiber: 3.63 g

Total carbs: 18.39 g

Nutrition Grade: A-