East African Braised Chicken

Gluten Free
Dairy Free
Health score
15%
East African Braised Chicken
45 min.
4
460kcal

Suggestions


Experience the rich and vibrant flavors of East Africa with this deliciously unique Braised Chicken recipe. Perfect for both lunch and dinner, this dish beautifully marries tender pieces of chicken—breast, drumsticks, and thighs—with an aromatic blend of spices and sweet accents from dates and golden raisins. A delightful option for those following gluten-free and dairy-free diets, this meal is a true crowd-pleaser.

In just 45 minutes, you can create a wholesome and satisfying main dish that’s not only packed with flavor but also nourishes the body. The fragrant mix of black pepper, curry powder, ginger, cardamom, and cinnamon will transport your taste buds to new heights, while the subtle sweetness from the dried fruits balances the spices perfectly. The use of dry white wine and low-sodium chicken broth gives a depth of flavor that will have everyone asking for seconds.

Whether you're hosting a dinner party or simply enjoying a quiet night at home, this East African Braised Chicken is sure to impress. So, roll up your sleeves, gather your ingredients, and dive into an exciting culinary adventure that celebrates the delicious traditions of East African cuisine!

Ingredients

  • 0.5 teaspoon pepper black
  • 0.8 pound chicken breast halves 
  • 0.5 pound skin-on chicken drumsticks 
  • 0.5 pound strips. 
  • teaspoon curry powder 
  • tablespoons dates pitted chopped
  • 0.5 cup wine dry white
  • 0.5 cup fat-skimmed beef broth fat-free
  • tablespoon ginger fresh peeled chopped
  • large garlic clove thinly sliced
  • tablespoons golden raisins 
  • 0.5 teaspoon ground cardamom 
  • 0.5 teaspoon ground cinnamon 
  • 0.3 teaspoon ground pepper red
  • tablespoon olive oil 
  • cups onion vertically sliced
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • oven
  • dutch oven

Directions

  1. Preheat oven to 35
  2. Sprinkle chicken with salt and black pepper.
  3. Heat oil in a Dutch oven over medium-high heat.
  4. Add chicken; cook 4 minutes on each side or until golden brown.
  5. Remove the chicken from pan.
  6. Add the onion to pan; reduce heat to medium-low, and cook for 10 minutes, stirring frequently.
  7. Add the ginger and next 5 ingredients (ginger through garlic); cook for 1 minute. Stir in chicken, broth, and the remaining ingredients, and bring to a boil. Cover and bake at 350 for 1 hour.

Nutrition Facts

Calories460kcal
Protein32.9%
Fat38.78%
Carbs28.32%

Properties

Glycemic Index
68.67
Glycemic Load
11.56
Inflammation Score
-7
Nutrition Score
20.543478001719%

Flavonoids

Cyanidin
0.19mg
Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
6.01mg
Kaempferol
1.09mg
Myricetin
0.06mg
Quercetin
24.77mg

Nutrients percent of daily need

Calories:459.58kcal
22.98%
Fat:19.05g
29.31%
Saturated Fat:4.53g
28.33%
Carbohydrates:31.3g
10.43%
Net Carbohydrates:27.37g
9.95%
Sugar:19.29g
21.43%
Cholesterol:144.95mg
48.32%
Sodium:597.41mg
25.97%
Alcohol:3.09g
100%
Alcohol %:1.01%
100%
Protein:36.37g
72.73%
Vitamin B3:14mg
70.02%
Selenium:47.2µg
67.43%
Vitamin B6:1.21mg
60.37%
Phosphorus:400.48mg
40.05%
Potassium:909.17mg
25.98%
Vitamin B5:2.47mg
24.75%
Manganese:0.48mg
24.24%
Vitamin B2:0.3mg
17.7%
Magnesium:68.29mg
17.07%
Fiber:3.92g
15.69%
Zinc:2.32mg
15.46%
Vitamin C:11.08mg
13.42%
Vitamin B12:0.8µg
13.31%
Vitamin B1:0.2mg
13.24%
Iron:1.92mg
10.66%
Copper:0.21mg
10.54%
Folate:33.3µg
8.32%
Vitamin E:1.06mg
7.08%
Vitamin K:6.83µg
6.5%
Calcium:64.73mg
6.47%
Vitamin A:149.92IU
3%
Vitamin D:0.18µg
1.2%
Source:My Recipes