Benin Chicken Meatballs With Red Sauce, also known as "Poulet à la Sauce Rouge," is a savory West African dish made with ground chicken, onions, garlic, and spices. The meatballs are simmered in a tangy tomato-based sauce flavored with chili peppers and ginger, typically served with steamed rice or couscous. This dish, rich in protein and essential vitamins, is perfect for family dinners or special occasions. Its origins highlight the diverse culinary influences in West Africa, offering a blend of tender meatballs and robust sauce that can be customized for spiciness.

Ingredients:

1- 1 lb ground chicken

2- 1 onion, finely chopped

3- 3 cloves garlic, minced

4- 1 tsp paprika

5- 1 tsp cumin

6- 1 tsp coriander

7- 1 tsp salt

8- 1/2 tsp black pepper

9- 2 tbsp olive oil

10- 1 red bell pepper, chopped

11- 1 green bell pepper, chopped

12- 2 tomatoes, chopped

13- 1 tbsp tomato paste

14- 1 tsp grated fresh ginger

15- 2 chili peppers, finely chopped

16- 1/2 cup chicken broth

Instructions:

1- In a large bowl, mix together the ground chicken, onion, garlic, paprika, cumin, coriander, salt, and black pepper until well combined.

2- Form the mixture into small meatballs, about 1 inch in diameter.

3- Heat the olive oil in a large skillet over medium heat.

4- Add the meatballs to the skillet and cook, turning occasionally, until browned on all sides.

5- Remove the meatballs from the skillet and set aside.

6- In the same skillet, add the red and green bell peppers and cook for 5 minutes, or until softened.

7- Add the tomatoes, tomato paste, grated ginger, chili peppers, and chicken broth to the skillet.

8- Stir to combine and bring the mixture to a simmer.

9- Return the meatballs to the skillet and simmer for 20-25 minutes, or until the sauce has thickened and the meatballs are cooked through.

10- Serve hot with steamed rice or couscous.

Note:

You can adjust the amount of chili peppers in the sauce to make it more or less spicy, depending on your preference.

Nutrition Facts:

Here are the approximate nutritional values for the listed ingredients per serving:

Ground Chicken (1 lb):

• Calories: 700
• Protein: 96g
• Fat: 32g
• Carbohydrates: 0g
• Fiber: 0g

benefits: Provides a good source of protein, essential for muscle repair and growth.

Onion (1 medium, finely chopped):

• Calories: 44
• Protein: 1g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g

benefits: Contains antioxidants and compounds that may reduce the risk of heart disease and certain cancers.

Garlic (3 cloves, minced):

• Calories: 13
• Protein: 0.6g
• Fat: 0g
• Carbohydrates: 3g
• Fiber: 0.2g

benefits: Has antibacterial and antiviral properties, may help lower cholesterol and blood pressure, and may boost the immune system.

Paprika (1 tsp):

• Calories: 6
• Protein: 0.3g
• Fat: 0.3g
• Carbohydrates: 1.2g
• Fiber: 0.6g

benefits: Contains vitamins A and E, as well as antioxidants that may help reduce inflammation and improve digestion.

Cumin (1 tsp):

• Calories: 8
• Protein: 0.4g
• Fat: 0.5g
• Carbohydrates: 1.3g
• Fiber: 0.4g

benefits: Has antioxidant properties and may aid digestion and improve blood sugar control.

Coriander (1 tsp):

• Calories: 5
• Protein: 0.2g
• Fat: 0.2g
• Carbohydrates: 1g
• Fiber: 0.6g

benefits: Contains antioxidants, may help lower blood sugar levels, and has anti-inflammatory properties.

Salt (1 tsp):

• Calories: 0
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g
• Fiber: 0g

benefits: Necessary for fluid balance in the body and nerve function, but should be consumed in moderation.

Black Pepper (1/2 tsp):

• Calories: 3
• Protein: 0.1g
• Fat: 0g
• Carbohydrates: 0.8g
• Fiber: 0.3g

benefits: Contains antioxidants and may improve digestion and increase the absorption of certain nutrients.

Olive Oil (2 tbsp):

• Calories: 239
• Protein: 0g
• Fat: 27g
• Carbohydrates: 0g
• Fiber: 0g

benefits: Contains heart-healthy monounsaturated fats and antioxidants, may reduce inflammation, and may lower the risk of heart disease.

Red Bell Pepper (1 medium, chopped):

• Calories: 37
• Protein: 1g
• Fat: 0g
• Carbohydrates: 9g
• Fiber: 3g

benefits: High in vitamin C and antioxidants, may boost immune function and reduce the risk of certain chronic diseases.

Green Bell Pepper (1 medium, chopped):

• Calories: 24
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g

benefits: Contains vitamin C and antioxidants, may help improve eye health and reduce the risk of certain cancers.

Tomatoes (2 medium, chopped):

• Calories: 44
• Protein: 2g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 3g

benefits: Rich in vitamins A and C, antioxidants, and lycopene, which may help reduce the risk of heart disease and certain cancers.

Tomato Paste (1 tbsp):

• Calories: 13
• Protein: 0.6g
• Fat: 0.1g
• Carbohydrates: 3g
• Fiber: 0.6g

benefits: Concentrated source of lycopene and antioxidants, may help protect against oxidative stress and inflammation.

Fresh Ginger (1 tsp grated):

• Calories: 1
• Protein: 0.1g
• Fat: 0g
• Carbohydrates: 0.2g
• Fiber: 0g

benefits: Contains gingerol, a compound with anti-inflammatory and antioxidant properties, may help reduce nausea and muscle pain.

Chili Peppers (2 peppers, finely chopped):

• Calories: 18
• Protein: 0.8g
• Fat: 0.2g
• Carbohydrates: 4g
• Fiber: 1.6g

benefits: Contains capsaicin, which may help reduce pain and inflammation, and may boost metabolism.

Chicken Broth (1/2 cup):

• Calories: 5
• Protein: 0.5g
• Fat: 0.1g
• Carbohydrates: 0.5g
• Fiber: 0g

benefits: Provides hydration and may contain nutrients that support immune function and gut health.

Please note that these values are approximate and can vary based on the specific brands and quantities of ingredients used.