Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Peanut | 1 oz (28g) | 161 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Water | 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
- 1 small or 1/2 a medium butternut squash, or two large sweet potatoes
- 1 medium onion, finely chopped
- 150g peanut butter with no additives or salt
- 500ml hot water
- 1 red pepper, deseeded and cut into 1cm chunks
- 1 fresh red chilli (optional), deseeded and finely chopped or 1 tsp fresh chilli paste
- salt and pepper to taste
- For the veggie
- 1 parmesan rind
- for the meatie
- 1 chicken breast, cut into thin strips
Directions
Peel the butternut squash or sweet potato and set aside any squash seeds to roast. Chop the flesh fairly roughly into 1cm chunks. Divide the squash, onion and chilli (or chilli paste) equally between the two pans. You don’t want to add any more fat to the dish by frying the onion first, as there is enough of it in the peanut butter.
Stir the peanut butter briskly into the hot water, making sure that all the lumps are dissolved, and pour half into each pan. Bring both to the boil and simmer for five minutes.
V: add the parmesan rind and several grindings of black pepper to the veggie pan.
M: add the chicken strips, several grindings of black pepper and ½ tsp salt to the meatie pan.
Bring both pans to the boil and simmer gently, with the lids off, for 15 minutes. Stir occasionally to make sure the stews aren’t sticking: you may need to stir more frequently as the liquid evaporates. Be careful not to break up the chunks of squash when you stir.
Five minutes before serving, divide the red pepper equally between the two pans and stir in gently.
V: remove the parmesan rind and discard (or chew on the sticky bits, then discard)
Taste and correct for salt and pepper or chilli. If you do think you need to add more peanut butter, thin it with a little boiling water and then stir it in very carefully so you don’t break up the squash chunks.
(While you’re cooking this, clean the squash seeds, toss in hot oil and salt and roast them in a hot oven for 5-10 minutes, turning frequently so they don’t burn. Eat with your drinks.)
Category:Malawian Recipes
Category:Malawian Meat Dishes