Photo: Kevin McCutcheon
African Stew
9 ingredients
Serves 6
openrecipes
This is a cheap, healthy, filling meal for those long cold winter nights.
Estimated Nutrition (whole recipe, rough)
567
Calories
39g
Protein
18g
Fat
62g
Carbs
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Leaf | 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
- 4 Fresh on the bone chicken thighs, skin removed.
- 1 medium onion, diced
- 5 cloves garlic, diced
- 4x 400g tins chopped tomatoes
- 4 fresh tomatoes, diced
- 2 tsp chilli powder
- Bag of baby leaf spinach
- 1 tbsp olive oil.
- Basmati rice
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes