Chicken Muamba
Spicy chicken with okra and palm flavour. Also known as Muamba de Galinha.
Angolan Main. Published by Jon Scaife. Updated .
LOW
Energy Density
1.3kcal/g
1.3kcal/g
MED
Fat
26g / serving
26g / serving
MED
Saturates
11g / serving
11g / serving
LOW
Sugars
2.4g / serving
2.4g / serving
MED
Salt
3g / serving
3g / serving
MED
Fibre
6g / serving
6g / serving
Suitable for:HalalKetogenicKosherPregnancy
Rated 10th in CNNs '50 most delicious foods 2011'
Preparation
- Marinade the chicken with lemon juice, 2 cloves garlic, and salt for at least 30 minutes
- Take the chicken out of the marinade, retaining as much marinade as possible.
- Simmer the chicken with the bay leaf and thyme until cooked
- Remove chicken from the pan and pull the meat off the bone. Keep the 'stock' left behind.
- Heat the oil and sauté the onion, garlic and chilli until soft and translucent
- If you are serving with rice, this is a good time to get that boiling or steaming
- Add the tomato purée, tomato, the marinade and half of the stock and stir in well
- The mixture should have a consistency similar to a bolognese sauce. Add more stock if it is too thick.
- Add the okra and the chicken back to the mixture and cook for an additional 5 minutes or so until the okra is tender
- Season with salt and pepper
- Serve with rice
Notes
Ingredients
- 800g Chicken pieces (bone in)
- 150g
tomato purée - 12 fresh okra, cut into discs
- 6 cloves garlic, crushed
- 1 large onion, diced
- 5tbsp palm oil
- 1 bay leaf
- 1tsp dried thyme
- 1tsp salt
- 1tsp ground black pepper
- 1 hot chilli pepper
- 1 lemon, juice only
- Water
Equipment
- Knife
- Chopping board
- Large pan
Nutritional Facts
- Serving size: 427.9g
- (22% / 27%) Calories: 540kcal
- (47%)Total fat: 26g
- (55%) Saturated fat: 11g
- (36%) Unsaturated fat: 12.6g
- Mono: 9.8g
- Poly: 2.8g
- (57%) Cholesterol: 172mg
- Trans Fat: 0g
- (6%)Total carbohydrates: 19g
- Starch: 0g
- (8%) Sugars: 2.4g
- Sucrose: 1.7g
- Glucose: 1.8g
- Maltose: 0g
- Lactose: 0g
- Fructose: 1.8g
- Galactose: 0g
- (24%) Fibre: 6g
- (120%)Protein: 60g
- Salts
- (60%) Sodium: 1.2g
- (31%) Potassium: 1.1g
- Minerals
- Calcium: 15%
- Iron: 24%
- Zinc: 26%
- Magnesium: 37%
- Phosphorus: 85%
- Copper: 33%
- Manganese: 10%
- Selenium: 480%
- Fluoride: 0%
- Cryptoxanthin: 6mg
- Lycopene: 0%
- Lutein: 0.4g
- Vitamins
- Vitamin A: 58µg
- Thiamin (B1): 33%
- Riboflavin (B2): 25%
- Niacin (B3): 140%
- Vitamin B5: 6%
- Vitamin B6: 69%
- Folate (B9): 25%
- Vitamin B12: 21%
- Choline: 27%
- Vitamin C: 92%
- Vitamin D: 0%
- Vitamin E: 27%
- Vitamin K: 45%
- Arginine: 0.1g
- Aspartic Acid: 0.2g
- Glutamate: 0.4g
- Glycine: 60mg
- Proline: 68mg
- Serine: 60mg
- Tyrosine: 0.1g
- Alanine: 97mg
- Cystine: 26mg
- Amino Acids
- Histidine: 41mg
- Isoleucine: 90mg
- Leucine: 0.1g
- Methionine: 27mg
- Phenylalanine: 85mg
- Threonine: 85mg
- Tryptophan: 23mg
- Valine: 0.1g
- Lysine: 0.1g
- Betaine: 0mg
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