Slow Cooked Chicken Stew with Aubergine

For five people (quantities for ten are given below)

1 chicken (about 2.5kg), cut into serving pieces
vegetable oil for frying
1 aubergine (about 500g), peeled and cubed
3 medium-sized onions, chopped
100g okra, topped and chopped
2 hot fresh chillies (about 15g each), chopped
1 x 400g canned tomatoes, chopped
1 x 2.5cm piece of root ginger (about 10g), peeled and finely chopped
3 bay leaves
1 bunch of fresh thyme (about 25g)
4 garlic cloves, finely chopped
275ml chicken stock
or 1½ chicken stock cubes, crumbled, plus 275ml water

Method

1. Heat some oil in a heavy pan heat and lightly brown the chicken pieces.
2. Transfer the chicken to an ovenproof dish, add the rest of the ingredients and stir until all are well mixed.
3. Cook, covered, over low heat for 30 - 60 minutes or until the chicken is ready. Do not remove the lid after you have started cooking, but shake the pot every 10 minutes to prevent sticking.

*Note: You can also cook this stew in a 190C/350F/gas 4 oven by transferring the ingredients after step 2 to an ovenproof dish. By this method you won’t need to shake the dish at all.

Each serving provides:
Kcal: 1545
Protein: 128.7g
Fat: 103.6g (of which saturated fat: 19g)
Carbohydrate: 25.4g (of which sugars: 18g)
Fibre: 7.8g

Nutrition Points:

a) This dish is high in vitamin B6.
b) This dish contains a medium amount of vitamin C, folic acid and iron.
c) This dish has a low amounts of vitamin A, vitamin B1 (thiamine) and of calcium.

Serving Suggestions:

a) Use chicken pieces instead of a whole chicken.
b) Try this dish with different vegetables, such as peppers and green beans instead of, or as well as, aubergine and okra.
c) Add beans or pulses for extra texture.
d) Serve this stew with boiled rice or with baked potatoes.

For ten people

2 chickens (each about 2.5kg), cut into serving pieces
vegetable oil for frying
2 aubergines, (about 1kg in total), peeled and cubed
6 medium-sized onions (about 900g), chopped
200g okra, topped and chopped
4 hot fresh chillies (about 15g each), chopped
2 x 400g canned tomatoes, chopped
2 x 2.5cm piece of root ginger (about 20g total), peeled and finely chopped
6 bay leaves
2 bunches of fresh thyme (about 25g)
8 garlic cloves, finely chopped
550ml chicken stock
or 3 chicken stock cubes, crumbled, plus 275ml water

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