Chicken Muamba

Preparation

1. Marinade the chicken with lemon juice, 2 cloves garlic, and salt for at least 30 Protokoll
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

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