West African Weeknight Supper (Season 2, Episode 23)

chicken

🥗Healthier: tofu

💰Cheaper: pork

Tofu is lower in fat, while pork is often less expensive.

lime

🥗Healthier: lemon

💰Cheaper: citric acid

Lemon offers a similar tartness, while citric acid is more affordable.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil provides healthier fats, while canola is typically cheaper.

chicken broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth is healthier, while seasoned water is a budget-friendly alternative.

Start with a chicken marinade using 3 tablespoons of peanut oil, 3 tablespoons of lime zest, 1 minced habanero pepper, 1 tablespoon of salt, and 1 teaspoon of black pepper.

Whisk the marinade ingredients together to form a paste.

Reserve 2 teaspoons of the paste for later use in the sauce.

Add 6 tablespoons of lime juice and 1/4 cup of water to the marinade, along with 2 teaspoons of chicken bouillon concentrate.

Add 2 pounds of chicken breast (cut in half) to the marinade and toss to coat.

Add 3 medium yellow onions (sliced thin) to the marinade and mix well.

Let the chicken and onions marinate for 1 hour at room temperature or 2 hours in the refrigerator.

Pat the chicken dry after marinating.

Heat 1 tablespoon of peanut oil in a pot over medium-high heat.

Drain the onions from the marinade, reserving the marinade for later.

Brown the chicken in the pot for 4-5 minutes on each side until golden brown.

Remove the chicken from the pot, leaving about 1 tablespoon of fat in the pot.

Add the drained onions to the pot and sauté until softened.

Deglaze the pot with 1/4 cup of water, scraping up any browned bits from the bottom.

Cooking Techniques

Equipment Needed

Spice Level: