Ethiopian-Inspired Poached Chicken with Teff Injera and Steamed Seasonal Vegetables
A light and flavorful Ethiopian-inspired dish featuring gently poached chicken infused with traditional spices served alongside soft teff injera and a medley of steamed seasonal vegetables, highlighting the earthiness of the teff and the freshness of the produce through gentle cooking methods.
Advert
Cook mode
Keep everything you need at arm’s reach - scaled servings, tidy checklists, and timers that stay on task.
Overview
This Ethiopian-inspired recipe combines delicately poached chicken infused with warm spices, authentically served with soft, spongy teff injera bread and a colorful medley of steamed seasonal vegetables. The gentle cooking methods preserve the natural flavors and nutrients, making it a wholesome and nourishing meal that celebrates Ethiopian culinary traditions in a light and approachable way.
Why you’ll love it
- Delicately poached chicken absorbs aromatic Ethiopian spices for a tender, flavorful main.
- Teff injera provides a traditional, gluten-free base with a mild sour note.
- Steaming seasonal vegetables keeps them crisp, fresh, and nutrient-rich.
- Healthy, balanced, and perfect for those seeking a light yet satisfying meal.
Ingredient notes
- Chicken: Use skinless, boneless chicken breasts or thighs for tender, lean protein.
- Teff flour: The key ingredient for injera, readily available at specialty or health food stores.
- Berbere spice: A quintessential Ethiopian spice blend that provides warmth and complexity.
- Vegetables: Choose fresh, seasonal vegetables like carrots, green beans, broccoli, or zucchini for steaming.
- Lemon juice and garlic: Add brightness and depth to the poaching broth.
Serving & storage
Serve the poached chicken sliced atop warm teff injera alongside steamed vegetables. Injera can be kept covered at room temperature for up to 24 hours or refrigerated for up to 2 days. Store leftover poached chicken and vegetables separately in airtight containers in the refrigerator for up to 3 days. Reheat gently to maintain moisture and texture.
Advert
Chef tips
- Use a digital thermometer to check chicken doneness for safety and juiciness.
- If you cannot find berbere spice, substitute with a mix of chili powder, paprika, cumin, coriander, and cinnamon.
- Fermentation of injera batter can take longer in cooler rooms; adjust timing accordingly.
- Steaming vegetables preserves their nutrients and vibrant color better than boiling.
Ingredients
- 4skinless, boneless chicken breasts (about 150g / 5 oz each)
- 1.5 litres (6 cups)water
- 2 tablespoonsberbere spice blend
- 3 clovesgarlic, minced
- 1 teaspoonground ginger
- 1 tablespoonlemon juice
- 1 teaspoonsalt
- 250 grams (2 cups)teff flour
- 300 ml (1 1/4 cups)water (for injera batter)
- 1 teaspoonactive dry yeast
- 500 grams (about 4 cups)mixed seasonal vegetables (carrots, green beans, broccoli, zucchini), trimmed and cut
- to tastefreshly ground black pepper
- 1 tablespoonvegetable oil or neutral oil for injera pan
Advert
Equipment
- Large pot or saucepan with lid
- Mixing bowl
- Whisk
- Steaming basket or steamer
- Non-stick skillet or flat pan for injera
- Measuring spoons and cups
- Knife and chopping board
Nutrition per serving
- Calories420
- Protein38 g
- Carbs40 g
- Fat7 g
Step-by-step
Step 1
In a large pot, combine water, berbere spice, minced garlic, ground ginger, lemon juice, and salt. Bring to a simmer over medium heat.Step 2
Add the chicken breasts to the simmering broth. Reduce heat to low, cover partially with a lid, and gently poach the chicken until cooked through and tender, about 15 minutes. Use a meat thermometer to ensure chicken reaches 74°C (165°F) for food safety.Step 3
Remove the chicken from the broth and set aside covered to keep warm. Strain the broth if desired and keep it warm.Step 4
For the injera batter, dissolve the active dry yeast in 300 ml of warm water (about 38-40°C) and let it activate for 5 minutes until frothy.Step 5
In a mixing bowl, whisk the teff flour with the yeast mixture until smooth. Cover loosely and let ferment at room temperature for 12-24 hours until bubbly and slightly sour in aroma. (This step can be prepared a day ahead.)Step 6
Once fermented, stir the batter gently. Heat a non-stick skillet or flat pan over medium heat and lightly grease it with oil.Step 7
Pour a thin, even layer of batter into the pan, swirling to cover the surface. Cover the pan with a lid and cook for 2-3 minutes until holes form on the surface and the top is set. Do not flip.Step 8
Remove the injera from the pan and place on a clean cloth. Repeat with remaining batter, stacking injera and covering to keep warm and moist.Step 9
While making injera, steam the prepared seasonal vegetables in a steamer basket over simmering water for 5-7 minutes until tender-crisp.Step 10
Slice the poached chicken and season it with freshly ground black pepper to taste (additional salt if needed).Step 11
To serve, arrange injera on plates, place sliced chicken on top, and serve with the steamed vegetables on the side. Optionally drizzle some of the warm poaching broth over the chicken for extra flavor.
Advert
Tags
Advert
Related recipes
Ethiopian-Inspired Lentil Dumplings with Spiced Seasonal Vegetables
A comforting vegetarian dish featuring soft Ethiopian-style lentil dumplings paired with a medley of slow-braised seasonal vegetables seasoned with traditional Ethiopian spices. This recipe embraces slow braising as the cooking method, highlighting familiar flavors and wholesome ingredients perfect for a weeknight meal.
Ethiopian-Inspired Lentil Dumplings with Spiced Tomato Sauce
Delicate poached lentil dumplings served with a richly spiced Ethiopian-inspired tomato sauce, highlighting seasonal tomatoes and classic Ethiopian spices for a comforting vegetarian weeknight meal.
Ethiopian-Inspired Seasonal Beef Stew with Steamed Root Vegetables
A hearty Ethiopian-style beef stew braised slowly with fragrant spices and seasonal root vegetables, paired with steamed carrots and parsnips to highlight fresh, local produce. This dish offers deep, warming flavors using pressure cooking for tender results on busy weeknights.