CHICKEN AND BEEF BENACHIN
3 whole chicken legs (1½ lbs), skinned
½ lb boneless tip sirloin
4 T peanut oil, divided
4 large onions, sliced (1¼ lbs, 5 cups)
3 medium tomatoes, peeled and sliced (1 lb, 3 cups)
4 T tomato paste
4 large garlic cloves, minced (1 T)
one 3-inch hot chili pepper, seeded and minced, or ½ tsp red pepper flakes
2 bay leaves
4 cups nonfat chicken broth
½ small cabbage, cut along core into 6 wedges (¾ lb)
1 small eggplant, peeled and cut in 1-inch cubes (¾ lb, 3 cups)
1 small butternut squash, peeled, seeded, and cut in 1-inch cubes (½ lb, 1¾ cups)
2 cups long-grain white rice
1 large green bell pepper, seeded, de-ribbed, and cut into ½ inch squares (½ lb, 1 1/3 cups)
Cut the chicken legs into thighs and drumsticks. Cut tip sirloin into ¾-inch cubes. salt and pepper meats to taste. Heat 2 T peanut oil in a large, heavy pot or Dutch oven over medium-high heat, and brown the chicken pieces on all sides. Remove from pot and set aside. Add beef and brown on all sides; remove and set aside.
Lower heat to medium, add 1 T oil to pot and stir in onions. Sauté onions for 5 minutes. Add tomatoes, tomato paste, garlic, chili or pepper flakes, and bay leaves. Simmer for 5 minutes. Stir in chicken broth, and return chicken and beef to pot. Bring all to the simmer, and cook for 15 minutes.
Add cabbage, eggplant, and squash to the pot, bring back to the simmer, and cook, partially covered, for another 15 minutes, or until vegetables are tender.
While the vegetables are simmering, heat the remaining 1 T oil in another pot. Stir in the rice and green pepper and sauté for 5 minutes, stirring constantly. Set aside.
When the meats and vegetables are tender, taste for seasonings and add salt or pepper as necessary. Drain off 4 cups of liquid from the pot, and cover the pot to keep the meats and vegetables warm.
Stir the 4 cups of liquid into the rice. Bring to the simmer, cover, turn heat to low, and cook the rice for about 18 minutes, until tender and the liquid has been absorbed.
To serve, place the rice in a large oval serving dish. Arrange the chicken, beef, and vegetables attractively over the rice.
615 kcal per serving
area : Western Africa
course : meat dish
source : 30 Secrets of the Worlds Healthiest Cuisines : Global Eating Tips and Recipes from China, France, Japan, the Mediterranean, Africa, and Scandinavia / Steven Jonas, M.D. and Sandra Gordon