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Saturday, October 3, 2009

[Healthy_Recipes_For_Diabetic_Friends] Ethiopian Wats - Spicy Chicken Stew - 12g Carbohydrate; 3g Dietary Fiber

* Exported from MasterCook *

Ethiopian Wats - Spicy Chicken Stew

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium onion -- diced
2 teaspoons minced garlic
4 tablespoons butter -- or margarine
6 ounces tomato paste -- (1 can)
1 pound boneless skinless chicken breast -- cut into bite-sized pieces
1 teaspoon freshly grated ginger root
1 tablespoon cayenne pepper -- (to 1 1/2 T.) to taste
1 dash ground cloves
1/4 teaspoon cinnamon
1/2 teaspoon black pepper
1 cup water -- about

In a skillet, cook onion and garlic in butter until they just begin to soften.

Stir in tomato paste, chicken and spices. Stir to coat chicken completely with tomato paste mixture.

Add water as you continue to stir. Simmer over low heat for 30 to 40 minutes.

Makes 4 to 5 servings.

Ethiopians use a spice mixture called Berbere to flavor their foods, including this version of their staple stew. Hard boiled eggs may also be added to the stew towards the end of the simmering.

Ethiopian Injera - Flatbread
1 cup teff flour
1 1/2 cups water
1/2 teaspoon salt

Mix flour and water together in a large bowl, loosely cover and allow to sit at room temperature for 12 to 24 hours.
Pour off any liquid that rises to the top and stir in the salt.
Pour a scant 1/2 cup batter into a crepe pan or seasoned skillet and cook over medium heat for about 3 minutes on each side.
Makes 2 to 3.

Teff is native to Northern Africa and is the grain used by Ethiopians in preparing their fermenting, spongy flatbread. Pieces of injera are used as edible utensils to scoop up their spicy meals, often a very spicy stew called Wats. Injera has a very strong flavor.

Per Serving (excluding unknown items): 113 Calories; 2g Fat (15.8% calories from fat); 7g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 378mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat.

Cuisine:
"Ethiopian"
Source:
"Flatbreads From Around the World: with toppings, fillings, and spreads by Donna Rathmell German, Bristol Publishing, 1994."
S(Formatted by Chupa Babi):
"Sept 2009"
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Per Serving (excluding unknown items): 280 Calories; 13g Fat (42.6% calories from fat); 28g Protein; 12g Carbohydrate; 3g Dietary Fiber; 97mg Cholesterol; 530mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 2 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0