Discover the delicious flavors of Kedjenou, a traditional West African chicken stew. This slow-cooked recipe features tender chicken and a medley of vegetables, all prepared in a sealed pot to lock in rich, savory flavors. Perfect for a comforting meal, Kedjenou is an easy-to-make dish that brings the taste of West Africa right to your kitchen.

Ingredients:

- 1 whole chicken, cut into pieces

- 2 tablespoons vegetable oil

- 1 large onion, finely chopped

- 4 garlic cloves, minced

- 1 large bell pepper, chopped

- 2 large tomatoes, chopped

- 1 cup carrots, sliced

- 1 cup green beans, chopped

- 1 teaspoon ground paprika

- 1 teaspoon ground cumin

- 1 teaspoon dried thyme

- 1 teaspoon dried rosemary

- 2 chicken bouillon cubes

- Salt and pepper, to taste

- 1 cup water or chicken broth

- Optional: 1-2 hot peppers, chopped (for extra heat)

Instructions:

Prepare the Chicken:

  - Season the chicken pieces with salt, pepper, paprika, cumin, thyme, and rosemary. 

Sear the Chicken:

  - Heat the vegetable oil in a large pot or Dutch oven over medium-high heat. Add the chicken pieces and brown them on all sides. Remove the chicken and set aside.

Cook the Aromatics:

  - In the same pot, add the chopped onion and garlic. Sauté until the onion becomes translucent.

Add Vegetables:

  - Stir in the bell pepper, tomatoes, carrots, and green beans. Cook for about 5 minutes, allowing the vegetables to soften.

Combine Ingredients:

  - Return the browned chicken to the pot. Add the chicken bouillon cubes and water or chicken broth. Stir to combine.

Seal and Cook:

  - Cover the pot with a tight-fitting lid. Reduce the heat to low and let the stew simmer for about 1.5 to 2 hours, or until the chicken is tender and cooked through. Check occasionally to ensure there is enough liquid in the pot, adding more water or broth if necessary.

Finish and Serve:

  - Taste and adjust seasoning if needed. Serve the Kedjenou hot, ideally with rice or couscous.

Enjoy this flavorful and comforting Kedjenou stew, perfect for a hearty meal any day of the week!

Nutritional Values

Chicken (Whole, cut into pieces)

 - Calories: 165

 - Carbohydrates: 0 grams

 - Protein: 31 grams

 - Fat: 3.6 grams

 - Iron: 1 mg

Benefits:

 - High in Protein: Essential for muscle repair and growth.

 - Rich in Vitamins: Provides B vitamins important for energy and metabolism.

 - Contains Iron: Supports healthy blood and prevents anemia.

Vegetable Oil

 - Calories: 120

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 14 grams

  - Saturated Fat: 1.4 grams

  - Unsaturated Fat: 12.6 grams

Benefits:

 - Provides Essential Fatty Acids: Supports cell health and brain function.

 - Adds Richness: Enhances flavor and texture of the dish.

Onion

 - Calories: 40

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0.1 grams

 - Fiber: 1.7 grams

 - Vitamin C: 8.1 mg

Benefits:

 - Contains Antioxidants: May help reduce inflammation and oxidative stress.

 - Supports Immune Health: Provides a boost to the immune system.

Garlic

 - Calories: 149

 - Carbohydrates: 33 grams

 - Protein: 6.4 grams

 - Fat: 0.5 grams

 - Fiber: 2.1 grams

 - Vitamin C: 31 mg

Benefits:

 - Contains Allicin: Known for its anti-inflammatory and antimicrobial properties.

 - Supports Cardiovascular Health: May help lower blood pressure and cholesterol levels.

Bell Pepper

 - Calories: 31

 - Carbohydrates: 6 grams

 - Protein: 1 gram

 - Fat: 0.3 grams

 - Fiber: 2.2 grams

 - Vitamin C: 128 mg

Benefits:

 - High in Vitamin C: Supports immune function and skin health.

 - Rich in Antioxidants: Helps protect cells from damage.

Tomatoes

 - Calories: 29

 - Carbohydrates: 6.6 grams

 - Protein: 1.4 grams

 - Fat: 0.2 grams

 - Fiber: 1.2 grams

 - Vitamin C: 20 mg

Benefits:

 - Rich in Lycopene: An antioxidant that may help protect against certain cancers.

 - Supports Skin Health: Vitamin C aids in skin repair and maintenance.

Carrots

 - Calories: 41

 - Carbohydrates: 10 grams

 - Protein: 1 gram

 - Fat: 0.2 grams

 - Fiber: 2.8 grams

 - Vitamin A: 835 µg

Benefits:

 - High in Vitamin A: Supports vision health and immune function.

 - Rich in Antioxidants: Contains compounds that help protect against cell damage.

Green Beans

 - Calories: 31

 - Carbohydrates: 7 grams

 - Protein: 2 grams

 - Fat: 0.2 grams

 - Fiber: 3.4 grams

 - Vitamin C: 12 mg

Benefits:

 - Provides Dietary Fiber: Aids in digestion and supports gut health.

 - Contains Vitamins: Provides Vitamin C for immune health and antioxidants.

Ground Paprika

 - Calories: 282

 - Carbohydrates: 54 grams

 - Protein: 14 grams

 - Fat: 12 grams

 - Fiber: 14 grams

 - Vitamin C: 140 mg

Benefits:

 - Rich in Antioxidants: Contains compounds that may help reduce inflammation and oxidative stress.

 - Supports Metabolism: Contains vitamins and minerals important for metabolic processes.

Ground Cumin

 - Calories: 375

 - Carbohydrates: 44 grams

 - Protein: 18 grams

 - Fat: 19 grams

 - Fiber: 11 grams

 - Vitamin C: 7 mg

Benefits:

 - Supports Digestion: Known to improve digestion and alleviate symptoms of indigestion.

 - Contains Antioxidants: Helps combat oxidative stress and inflammation.

Dried Thyme

 - Calories: 101

 - Carbohydrates: 24 grams

 - Protein: 5 grams

 - Fat: 1.7 grams

 - Fiber: 14 grams

 - Vitamin C: 160 mg

Benefits:

 - Contains Antioxidants: May help reduce inflammation and oxidative stress.

 - Supports Respiratory Health: Known for its antimicrobial and cough-soothing properties.

Dried Rosemary

 - Calories: 131

 - Carbohydrates: 20 grams

 - Protein: 3.3 grams

 - Fat: 5.9 grams

 - Fiber: 14 grams

 - Vitamin C: 20 mg

Benefits:

 - Contains Antioxidants: May help protect cells from damage and support overall health.

 - Supports Memory: Some studies suggest it may enhance cognitive function.

Chicken Bouillon Cubes

 - Calories: 10

 - Carbohydrates: 1 gram

 - Protein: 1 gram

 - Fat: 0 grams

 - Sodium: 800 mg

Benefits:

 - Enhances Flavor: Adds a savory taste to dishes.

 - Provides Minerals: Contains trace amounts of minerals that may support overall health.

Salt

 - Sodium: 2,300 mg

Benefits:

 - Essential for Fluid Balance: Helps regulate fluids and electrolyte balance in the body.

 - Enhances Flavor: Improves the taste of food.

Black Pepper

 - Calories: 251

 - Carbohydrates: 64 grams

 - Protein: 10 grams

 - Fat: 3.3 grams

 - Fiber: 26 grams

Benefits:

 - Contains Piperine: May enhance the absorption of certain nutrients and provide anti-inflammatory benefits.

 - Supports Digestion: Helps stimulate digestive enzymes.

Hot Peppers (Optional)

 - Calories: 40

 - Carbohydrates: 9 grams

 - Protein: 2 grams

 - Fat: 0.4 grams

 - Vitamin C: 80 mg

Benefits:

 - Contains Capsaicin: Known for its metabolism-boosting and pain-relief properties.

 - Supports Immune Health: Provides Vitamin C and antioxidants.

This dish combines nutritious ingredients that offer various health benefits and contribute to a flavorful and hearty meal. Let me know if you need more details or additional information!