Estimated Nutrition (whole recipe, rough)
Counts 12 of 19 ingredients — the other 7 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Acorn | not in our table | 0 |
| Butternut | not in our table | 0 |
| Water | not in our table | 0 |
| Soup | 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
- one chicken, cut into serving-sized pieces
- juice of one lemon (optional)
- one cup red palm oil (or a mixture of palm oil and any other cooking oil)
- two or three onions, chopped
- two cloves of garlic, minced
- one hot chile pepper, left whole and removed after cooking (for a mild dish), or chopped, seeds removed (for a spicy hot dish)
- three tomatoes (peeled, if desired) and cut into quarters (optional)
- one squash (acorn, butternut, or similar) or sweet pumpkin; seeded, peeled, and cut into bite-sized pieces -- or -- one eggplant, peeled, cut into pieces, soaked in salted water, rinsed, ,and drained
- one cup of canned palm soup base, also called "sauce graine" or "noix de palme" or homemade moambé or nyembwe sauce, or palm butter
- one or two dozen small, tender okra; washed, ends removed -- (the okra can be left whole or, for maximum effect, chopped into rondelles)
- salt, to taste
Directions
If desired: Squeeze lemon juice over the chicken. The chicken can also be rubbed with a mixture of lemon juice, minced garlic, chopped chile pepper, and salt. Let it marinate for fifteen minutes to an hour.
Over high heat, bring the oil to cooking temperature in a deep skillet or a dutch oven. Add the chicken and cook it on all sides until it is slightly browned, but not done.
Add the onion, garlic, chile pepper, and tomato. Stirring occasionally, cook over medium heat for about half an hour, until the chicken is nearly done.
Add the squash or eggplant and cook for an additional ten to fifteen minutes. Then stir in the canned palm soup base (if desired) and add the okra. Gently simmer for a few minutes -- until the okra is tender.
Salt to taste. Serve with Rice.
Category:Central African Recipes
Category:Central African Meat Dishes