Estimated Nutrition (whole recipe, rough)
Counts 11 of 15 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Yam | not in our table | 0 |
| Water | not in our table | 0 |
| Catfish | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 tablespoons peanut or vegetable oil
- 2 medium onions, sliced
- 1 mild green chili pepper, diced
- 1 red bell pepper, cut into 1/2-inch strips
- 1 small eggplant, cut into 1-inch cubes
- 2 garlic cloves, minced
- 1 teaspoon salt
- 1/2 teaspoon white pepper
- 1/2 teaspoon cayenne pepper
- 1 3/4 cups chicken stock or canned broth
- 2 small yams, cut into 1-inch cubes
- 1/2 cup peanut butter
- 1 cup hot water
- 4 U.S. Farm-Raised Catfish fillets, cut into 2-inch cubes
- 1/2 pound fresh okra, sliced (or 1 10-ounce package frozen cut okra, thawed)
- Hot pepper sauce
- =
Directions
1. Heat oil in a Dutch oven or a large, heavy saucepan over medium heat. Add onions, chili pepper and bell pepper and sauté for 8 to 10 minutes or until onions are translucent. Add eggplant, garlic, salt, white pepper and cayenne pepper and sauté for 5 minutes.
2. Add chicken stock and yams and bring to a boil. Mix peanut butter and hot water in a small bowl and stir into the stew. Reduce heat to medium-low and simmer for 5 minutes or until broth starts to thicken. Add catfish fillet pieces and okra and simmer for 10 to 12 minutes or until fish flakes easily when tested with a fork. Season stew with hot pepper sauce to taste and serve.