Chicken and smoked mackerel replace beef and koobi, a popular Ghanaian fish, in this version of light soup.
SERVINGS: 5
SERVING SIZE: 1⅔ cup (404 grams)
PREP TIME: 20 minutes
COOKING TIME: 35 minutes
Ingredients
- 3 3-ounce trimmed, boneless, skinless chicken thighs
- ¼ teaspoon salt
- 1 large plum tomato
- 2-inch piece peeled ginger root, cut in half lengthwise
- ¼ small purple eggplant, peeled
- ¼ small onion
- ½ serrano chili pepper
- 2 tablespoons tomato paste
- 1 teaspoon shrimp powder
- 6 ounces smoked mackerel, diced (optional skin removed)
- 1⅓ cup frozen cut okra
- ⅔ cup fresh basil, chopped
Instructions
- In a 3-quart saucepan over medium-high heat, add 4 cups water, chicken, salt, tomato, ginger, eggplant, onion and serrano and cover with lid.
- Maintain a rapid simmer and cook 15 minutes or until eggplant is knife-tender and chicken is cooked to a minimum internal temperature of 165°F (74°C).
- Turn off heat and use tongs to remove chicken and place on a cutting board to cool. Using tongs, place vegetables in a blender with tomato paste, shrimp powder and 2 cups water. Blend until smooth.
- Dice chicken and add to saucepan with blended vegetables, smoked mackerel and okra. Reduce heat to medium-low and cook 10 to 15 minutes or until hot. Add most of the basil, keeping some out for garnish.
Cooking note: For a spicier flavor, substitute habanero pepper in place of serrano chili pepper. Dark miso can be used in place of shrimp powder.
NUTRITION PER SERVING: 198 calories, 11g total fat, 3g saturated fat, 69mg cholesterol, 554mg sodium, 7g carbohydrate, 2g fiber, 3g sugar, 18g protein, NA potassium, NA phosphorus
Michele Redmond, MS, RDN, FAND is a French-trained chef and “Food Enjoyment Activist” who specializes in flavor development, food culture diversity and culinary nutrition through online classes, training events and consulting. She directs TheTasteWorkshop.com in Scottsdale, AZ. Follow her on Instagram, Facebook, Twitter and LinkedIn.