Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 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 |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Peanut Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Peanut Butter | 1 tbsp (16g) | 94 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Fish | 1 tbsp (18ml) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 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 chicken, 3-4 pounds
- 2 pounds fresh spinach
- 3 cups water
- 5 onions
- 7 tablespoons peanut oil
- 1 pound fresh peanut butter
- 4 medium tomatoes, crushed
- 2 1/2 pounds of fresh or dried shrimp or dried fish (like cod)
- Hot pepper
- Salt and pepper to taste
Directions
Wash the collards, and remove the thick center stem.
Boil them in a big pot for 30 minutes. If you're using spinach, blanch the spinach for 30 seconds and set aside.
Cut chicken into serving pieces and put in a pot with the water, a little salt, and one minced onion.
Boil for 5 minutes. Remove the chicken, pat dry and put aside, reserving the broth.
Mix 1 1/2 cups of the broth with the peanut butter until it becomes liquid. Set aside.
Fry the chicken pieces in 4 tablespoons of oil until golden. Remove chicken.
In the same pan, put 2 minced onions and the crushed tomatoes,
Add the peanut butter sauce and cook over medium heat for 20 minutes. Stir often to avoid stickiness.
Add the chicken, shrimp or dried fish, and the hot pepper, the collards or spinach, and season with salt and pepper.
Cook for 15 minutes on medium heat.
Meanwhile, slice the last two onions into rings and saute in 3 tablespoons of oil.
Put your folon in a serving dish, and put the sauteed onion rings on top.
Serve with yams, fried plantains, rice or manioc.
Category:Cameroonian Recipes
Category:Cameroonian Meat Dishes