lunchdinnerHypertension

Hypertension-Friendly Tomato Stew

Name: Hypertension-Friendly Tomato Stew
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Yield: 6 servings
Cuisine: nigerian-general
Ingredients: 500 g Tomatoes; 200 g Bell pepper (tatashe); 15 g Scotch bonnet pepper; 150 g Onions; 80 ml Olive oil; 400 g Lean chicken breast; 10 g Garlic; 3 g Thyme; 2 pcs Bay leaves; 10 g Ginger

A low-sodium version of classic Nigerian tomato stew using herbs and spices instead of excess salt and seasoning cubes.

Total Time

1 hr 5 min

Prep

20 min

Cook

45 min

Servings

Cuisine

Nigerian General

290kcal

Calories

28g

Protein

14g

Carbs

14g

Fat

Fiber

Download Recipe

How to Make It

1
Season chicken with garlic, ginger, and thyme. Bake or grill until cooked.
2
Blend tomatoes, tatashe, and scotch bonnet. Boil down to reduce water.
3
Heat olive oil (instead of vegetable oil). Fry onions, add reduced tomato blend. Cook 20 minutes until oil separates.
Tip: Olive oil and no seasoning cubes keeps sodium very low while maintaining flavour.
4
Add chicken and a splash of water. Simmer 10 minutes. Serve over brown rice or boiled plantain.

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