Online Reporter
Chef Rudo Kandiero
STEWS are popular dishes prepared from a combination of ingredients, typically including meat, grains and vegetables.
They are often cooked slowly over low heat, allowing flavours to meld together.
Stews have always been a part of African cuisine. There are all kinds of stews, including beef, oxtail and fish. And, of course, we have the deeply flavoured roadrunner stew. Roadrunner chicken is that type of poultry raised on pasture or through regenerative farming practices, which results in a more robust or hardy bird.
This week, we have the African-style chicken stew that requires one hour in preparation and cooking time, and it serves four people.
Ingredients
Chicken (roadrunner/free range), one cut into pieces;
Six tomatoes;
Two onions;
Half-cup oil;
One tablespoon garlic;
Green onion/chives;
Salt and pepper;
Stock/hot water;
Two cups carrots, sliced;
Bay leaf;
Thyme
Method
- Season the chicken pieces generously with salt and pepper. Set aside.
- Heat the cooking oil in a large pot over medium heat until hot. Add the seasoned chicken and sauté, stirring frequently, until the chicken is browned on all sides.
- Blend the tomatoes, garlic and onions until smooth. Pour the blended sauce into the pot with the chicken. Add the bay leaf, thyme and chicken stock (or water). Bring the mixture to a boil, then reduce heat and simmer for 20 to 30 minutes, stirring frequently to prevent the stew from sticking to the bottom of the pan.
- Add the carrots and green onion to the pot and cook for another five minutes. If needed, adjust the thickness of the stew with more water or stock to reach your desired consistency.
- Remove the bay leaf. Taste and adjust seasonings as desired. Serve the stew hot over rice or with sadza.
Tips and notes
Feel free to add other vegetables like sweet potatoes, potatoes or bell peppers to this dish during the last 15 minutes of cooking.
For a bit of heat, you may add fresh chillies or a pinch of cayenne pepper.
Power foods
Free-range chicken provides protein for growth, higher levels of omega-3 fatty acids (which support heart health) and elevated levels of vitamins A and E, as well as iron and zinc.
Bay leaf may help relieve digestion issues, protect against cell damage, reduce inflammation, guard against infections and lower blood sugar levels. You can also make tea from bay leaves to reap their health benefits.
Food safety guidelines
Wash your hands thoroughly with soap and water before handling any food.
Use a yellow cutting board for raw poultry and a green cutting board for vegetables and fruits to prevent cross-contamination.
Always wash your hands after handling raw meat.
Clean and sanitise countertops, cutting boards and utensils regularly.
Wash fruits and vegetables thoroughly before use.
Ensure all kitchen equipment is cleaned and sanitised after each use.
Avoid storing food near heat sources like stoves or windows.
Label and date leftovers, consuming them within safe time limits.
Cook food to the correct temperatures (above 63°C) to eliminate harmful bacteria.
Rudo Kandiero is a qualified chef with a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on 0772748509.
Tinaye Agere
Online Reporter