Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sorrel | not in our table | 0 |
| Sauce | 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
- a very small amount of oil for frying, preferably palm oil
- one chicken, cut into bite-sized pieces
- one onion, finely chopped (optional)
- one ripe tomato, chopped; or canned tomato, drained, (optional)
- one to two dozen okra, chopped (optional)
- two cloves garlic, finely chopped -- or -- one small bunch of sorrel leaves or parsley, finely chopped (optional)
- chile pepper, chopped (optional)
- salt, black pepper, cayenne pepper or red pepper (to taste)
- moambé or nyembwe sauce (also called palm butter)
Directions
Fry the chicken and any optional ingredients in hot oil in a large skillet or dutch oven until the chicken is browned but not done.
Reduce heat and add the spices. Add two cups of the moambé / nyembwe sauce or canned palm soup base and one cup water. Simmer over low heat until everything is cooked and tender (maybe an hour), stirring often. Stir before serving. The red palm oil tends to separate from the sauce; some people remove some or most of this red oil before serving.
Category:Central African Recipes
Category:Central African Appetizers