Nutrition
Christmas Chicken Stew
Ingredients
• 1 whole chicken (washed and cut into pieces)
• 10 medium-sized tomatoes (blended)
• Quarter sized tin tomato paste
• 4 large onions
• A clove of garlic (minced)
• 2-inch piece of fresh ginger, ground
• 2 large green bell pepper
• Half cup of vegetable oil
• 3 tablespoonfuls of curry powder
• 2 tablespoonfuls of white pepper seasoning
• Salt to taste
Method:
- Cut chicken into preferred sizes and wash thoroughly with lemon.
- Season chicken pieces with salt, pepper, pinch of blended ginger, garlic and chicken spice.
- Steam the chicken pieces until partially cooked (about 20 minutes). Set aside.
- Heat oil in a large pot and fry the steamed chicken until golden brown.
- Remove and set aside.
- In the same pot, fry onions until translucent.
- Add tomato paste, fry for a while and add blended tomatoes, onions and pepper, allow to simmer for about 20 minutes, stirring occasionally.
- Add chicken stock to enhance flavour (optional).
- Add seasoning, curry powder, white pepper powder, natural herbs and salt to taste.
- Add fried chicken to stew when ready. Let it simmer for 10–15 minutes.
- Garnish with parsley or bell pepper. Serve with rice or any preferred accompaniment.
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
