Estimated Nutrition (whole recipe, rough)
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Fish | 1 tbsp (18ml) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 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
- 3 lb chicken , cut into medium pieces
- Salt to taste
- Ground red or black pepper to taste
- 2 tablespoons chicken bouillon cube
- 2 medium-size onions , neatly chopped
- 4 fresh tomatoes
- 4 medium-size red bell pepper
- 5 cloves of garlic
- ½ cup basil and parsley
- ½ cup vegetable oil
- 2 tablespoons tomato paste
- 2 lb any type of dried fish steak of your choice, cleaned
- Smoked paprika (optional)
- 1 teaspoon ginger powder
- 1 teaspoon cayenne pepper
- 2 medium-size habanero pepper , neatly chopped
- 1 pound large shrimp , cleaned
Directions
In a medium-size saucepan , boil the chicken with salt, pepper, some chopped onions, and 1 tablespoon of the chicken bouillon. Let them cook until tender—the cooking time varies according to the chicken.
Remove the chicken to a bowl, reserving the stock.
In a blender, purée the tomatoes, red bell pepper, onions, garlic, basil, and parsley.
Add ½ cup oil to a pot, then add the blended mixture followed by the tomato paste. Allow it to cook for about 15 minutes, stirring the pot frequently as the sauce simmers.f
Add the reserved chicken broth, then the chicken, dried fish, smoked paprika, ginger powder, cayenne pepper, and habanero pepper. Let simmer for about 10 minutes.
Add the shrimp and cook for about 5 minutes.
Adjust the stew with water, broth, and/or bouillon cubes if needed.
Enjoy with any complimentary dish of your choice.