Discover the vibrant flavors of Senegal with our Chicken Yassa recipe. This classic dish features chicken marinated in a tangy lemon-onion sauce, then slow-cooked to perfection. Perfect for a hearty and delicious meal, Chicken Yassa combines savory spices and zesty lemon to create an unforgettable taste experience. Follow our easy recipe to bring this West African favorite to your table.

Ingredients:

- 4 chicken thighs and 4 drumsticks (or 1 whole chicken, cut into pieces)

- 4 large onions, thinly sliced

- 4 cloves garlic, minced

- 1/4 cup fresh lemon juice (about 2 lemons)

- 1/4 cup white vinegar

- 1/4 cup Dijon mustard

- 1/4 cup vegetable oil

- 2 tablespoons soy sauce

- 1 tablespoon ground coriander

- 1 tablespoon paprika

- 1 teaspoon ground cumin

- 1 teaspoon ground turmeric

- 1 teaspoon cayenne pepper (optional, for heat)

- Salt and black pepper, to taste

- 1/2 cup chicken broth

- Fresh parsley, chopped (for garnish)

Instructions:

1. Marinate the Chicken:

  - In a large bowl, combine the lemon juice, white vinegar, Dijon mustard, vegetable oil, soy sauce, garlic, ground coriander, paprika, cumin, turmeric, cayenne pepper (if using), salt, and black pepper.

  - Add the chicken pieces to the marinade, making sure they are well-coated. Cover and refrigerate for at least 2 hours, preferably overnight for best results.

2. Prepare the Sauce:

  - In a large skillet or Dutch oven, heat a bit of oil over medium heat. Add the sliced onions and cook until they become soft and translucent, about 10 minutes. Stir occasionally to prevent burning.

  - Add a little more oil if needed, and then add the marinated chicken pieces (along with any marinade left in the bowl) to the skillet. Cook the chicken until browned on all sides, about 10 minutes.

3. Cook the Chicken:

  - Pour in the chicken broth and bring to a simmer. Reduce the heat to low, cover, and cook for 30-40 minutes, or until the chicken is cooked through and tender.

4. Serve:

  - Garnish with chopped parsley and serve the Chicken Yassa over steamed rice or with a side of your choice.

Enjoy the bold and tangy flavors of this West African classic that will surely impress your family and friends!

Nutritional Values:

Chicken

- Calories: 165

- Protein: 31g

- Fat: 3.6g

- Carbohydrates: 0g

Benefits:

- High in protein, essential for muscle repair and growth.

- Low in fat, making it a lean protein source that supports weight management.

- Rich in B vitamins, which are important for metabolism and brain health.

Onions

- Calories: 40

- Protein: 1.1g

- Fat: 0.1g

- Carbohydrates: 9.3g

- Fiber: 1.7g

Benefits:

- Rich in antioxidants, such as quercetin, which help reduce inflammation and oxidative stress.

- Supports heart health by potentially reducing blood pressure and improving cholesterol levels.

- Boosts immunity due to its high vitamin C content.

Garlic

- Calories: 149

- Protein: 6.4g

- Fat: 0.5g

- Carbohydrates: 33g

- Fiber: 2.1g

Benefits:

- Contains allicin, which has antibacterial and antiviral effects.

- May help reduce cholesterol levels and lower blood pressure.

- Reduces inflammation and supports overall immune function.

Lemon Juice

- Calories: 22

- Protein: 0.3g

- Fat: 0.1g

- Carbohydrates: 6.9g

- Vitamin C: 53mg

Benefits:

- High in vitamin C, supporting immune function and skin health.

- Promotes digestion and can help prevent kidney stones.

- Acts as an antioxidant, fighting oxidative stress and inflammation.

White Vinegar

- Calories: 18

- Protein: 0g

- Fat: 0g

- Carbohydrates: 0.4g

Benefits:

- Can aid digestion and improve gut health.

- May help regulate blood sugar levels.

- Has antimicrobial properties and can act as a preservative.

Dijon Mustard

- Calories: 66

- Protein: 3.5g

- Fat: 3.6g

- Carbohydrates: 4.3g

Benefits:

- Contains antioxidants from mustard seeds, which help reduce inflammation.

- Provides B vitamins that aid in metabolism.

- Adds tangy flavor with minimal calories.

Vegetable Oil

- Calories: 884

- Protein: 0g

- Fat: 100g

- Carbohydrates: 0g

Benefits:

- Provides essential fatty acids, supporting cell function.

- Contains unsaturated fats that may help reduce cholesterol levels.

- Includes vitamin E, which supports skin health.

Soy Sauce

- Calories: 53

- Protein: 6.4g

- Fat: 0.5g

- Carbohydrates: 4.9g

- Sodium: 5,500mg

Benefits:

- Contains protein that aids in muscle repair and growth.

- Provides antioxidants that help combat oxidative stress.

- Enhances flavor with a savory umami taste.

Ground Coriander

- Calories: 298

- Protein: 12g

- Fat: 17g

- Carbohydrates: 55g

- Fiber: 41g

Benefits:

- Helps with digestion and may alleviate bloating and gas.

- Contains anti-inflammatory compounds.

- Rich in antioxidants, which help protect against oxidative stress.

Paprika

- Calories: 282

- Protein: 14g

- Fat: 12g

- Carbohydrates: 54g

- Fiber: 34g

Benefits:

- High in vitamin A, which supports eye health and immunity.

- Contains capsaicin, which has anti-inflammatory effects.

- Stimulates appetite and aids in digestion.

Ground Cumin

- Calories: 375

- Protein: 18g

- Fat: 22g

- Carbohydrates: 44g

- Fiber: 11g

Benefits:

- Helps with digestion and can reduce symptoms of indigestion.

- Contains anti-inflammatory compounds.

- Provides vitamins and minerals that support immune function.

Ground Turmeric

- Calories: 312

- Protein: 9g

- Fat: 3g

- Carbohydrates: 67g

- Fiber: 22g

Benefits:

- Contains curcumin, which has potent anti-inflammatory properties.

- Acts as an antioxidant, reducing the risk of chronic diseases.

- May help alleviate symptoms of arthritis.

Cayenne Pepper (Optional)

- Calories: 318

- Protein: 12g

- Fat: 17g

- Carbohydrates: 57g

- Fiber: 27g

Benefits:

- Contains capsaicin, which can boost metabolism and aid in weight management.

- May help alleviate pain and reduce inflammation.

- Improves digestion and can stimulate appetite.

Chicken Broth

- Calories: 15

- Protein: 1g

- Fat: 0g

- Carbohydrates: 1g

- Sodium: 700mg

Benefits:

- Helps keep you hydrated and supports overall health.

- Contains minerals like calcium, magnesium, and potassium.

- Soothing to the digestive system and supports gut health.

These ingredients come together to make Chicken Yassa a flavorful and nutritious dish with numerous health benefits.