Chicken Muamba

Spicy chicken with okra and palm flavour. Also known as Muamba de Galinha.

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Rating: (1)Serves: 4Serve With: RiceCooking Method: SautéEst Cost: £0.98Ready In: 1 hours 25 mins Prep Time: 40 mins Cook Time: 45 mins
MED
Energy Density
1.5kcal/g
MED
FAT
30g per serve
MED
SATURATES
13g per serve
LOW
SUGARS
8g per serve
MED
SALT
3.3g per serve
Free-from:
Suitable for:HalalKosherPregnant Women

Rated 10th in CNNs '50 most delicious foods 2011'

Preparation

  1. Marinade the chicken with lemon juice, 2 cloves garlic, and salt for at least 30 minutes
  2. Take the chicken out of the marinade, retaining as much marinade as possible.
  3. Simmer the chicken with the bay leaf and thyme until cooked
  4. Remove chicken from the pan and pull the meat off the bone.  Keep the 'stock' left behind.
  5. Heat the oil and sauté the onion, garlic and chilli until soft and translucent
  6. If you are serving with rice, this is a good time to get that boiling or steaming
  7. Add the tomato purée, tomato, the marinade and half of the stock and stir in well
  8. The mixture should have a consistency similar to a bolognese sauce.  Add more stock if it is too thick.
  9. Add the okra and the chicken back to the mixture and cook for an additional 5 minutes or so until the okra is tender
  10. Season with salt and pepper
  11. Serve with rice

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
  • Juice of 1 lemon
  • Water

Equipment

  • Knife
  • Chopping board
  • Large pan

Notes

Nutritional Facts

  • Serving size: 373g
  • (23% / 29%)   Calories: 573kcal
  • (55%)Total fat: 30g
  • (65%)   Saturated fat: 13g
  • (40%)   Unsaturated fat: 14g
  • (57%)   Cholesterol: 172mg
  •   Trans Fat: 0.0g
  • (7%)Total carbohydrates: 21g
  • (27%)   Sugars: 8g
  • (16%)   Fibre: 4g
  • (120%)Protein: 60g
  • Salts
  • (66%)   Sodium: 1.3g
  • (33%)   Potassium: 1.2g
  • Minerals
  • Calcium: 11%
  • Iron: 40%
  • Zinc: 20%
  • Magnesium: 24%
  • Phosphorus: 81%
  • Copper: 0%
  • Manganese: 9%
  • Selenium: 500%
  • Fluoride: 1%
  • Cryptoxanthin: 3mg
  • Lycopene: 108%
  • Lutein: 72mg
  • Vitamins
  • Vitamin A: 45µg
  • Thiamin (B1): 0%
  • Riboflavin (B2): 0%
  • Niacin (B3): 140%
  • Vitamin B5: 0%
  • Vitamin B6: 77%
  • Folate (B9): 13%
  • Vitamin B12: 42%
  • Choline: 29%
  • Vitamin C: 45%
  • Vitamin E: 40%
  • Vitamin K: 36%
  •  
  • Arginine: 4g
  • Aspartic Acid: 4g
  • Glutamate: 7g
  • Glycine: 2g
  • Proline: 2g
  • Serine: 2g
  • Tyrosine: 2g
  • Alanine: 3g
  • Cystine: 0mg
  • Amino Acids
  • Histidine: 2g
  • Isoleucine: 2g
  • Leucine: 5g
  • Methionine: 2g
  • Phenylalanine: 2g
  • Threonine: 2g
  • Tryptophan: 0mg
  • Valine: 2g
  • Lysine: 6g
  • Betaine: 16mg

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