Chicken and Vegetable Stew in Peanut Butter Tomato Sauce: Mafe

Gluten Free
Dairy Free
Health score
47%
Chicken and Vegetable Stew in Peanut Butter Tomato Sauce: Mafe
105 min.
4
962kcal

Suggestions

Ingredients

  • small butternut squash peeled cut into 1/2-inch pieces (or 6 patty pans, cut in half)
  • small cabbage cut in 1/2-inch pieces (or 6 brussels sprouts)
  • 0.5 pound carrots peeled cut into small chunks
  • pound meat from a rotisserie chicken cut in eighths
  • servings rice white steamed for serving
  • tablespoons vietnamese fish sauce 
  • large onion chopped
  • 0.5 cup peanut butter or "tigadege" (roasted peanut paste)
  • 0.5 pound potatoes (1 large one)
  • teaspoon salt 
  •  scotch bonnet pepper whole
  • large tomatoes chopped
  • 0.3 cup tomato paste 
  • 0.3 cup vegetable oil 

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Watch how to make this recipe.
  2. In a large pot, heat oil until hot and brown chicken pieces on all sides.
  3. Remove chicken temporarily.
  4. In the same frying pan, add the onions and stir until soft and slightly brown.
  5. Add the tomato paste and salt, and stir well.
  6. Add all the prepared vegetables and fish sauce to the pot. Return the chicken to the pot and add just enough water to cover. Bring to a boil, stir, and reduce heat to medium. Simmer for approximately 30 minutes. Check the vegetables to avoid overcooking, removing them in a bowl as they are done.
  7. When all the vegetables are cooked and removed from the stew, add the peanut butter or "tigadege", 1 tablespoon at a time to make sure it is well dissolved in the broth.
  8. Add the Scotch bonnet pepper, if using and simmer until broth thickens, about 20 to 30 minutes.
  9. Return all the vegetables to the pot and simmer 5 minutes more.
  10. Serve over white rice.

Nutrition Facts

Calories962kcal
Protein18.52%
Fat50.61%
Carbs30.87%

Properties

Glycemic Index
110.15
Glycemic Load
36.24
Inflammation Score
-10
Nutrition Score
45.907391579255%

Flavonoids

Naringenin
0.47mg
Luteolin
0.09mg
Isorhamnetin
1.88mg
Kaempferol
0.92mg
Myricetin
0.09mg
Quercetin
8.48mg

Nutrients percent of daily need

Calories:962.42kcal
48.12%
Fat:55.52g
85.42%
Saturated Fat:12.56g
78.47%
Carbohydrates:76.21g
25.4%
Net Carbohydrates:65.69g
23.89%
Sugar:16.19g
17.99%
Cholesterol:122.47mg
40.82%
Sodium:2079.14mg
90.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.71g
91.42%
Vitamin A:30323.86IU
606.48%
Vitamin B3:20.31mg
101.56%
Vitamin C:76.79mg
93.08%
Manganese:1.63mg
81.33%
Vitamin B6:1.52mg
75.79%
Vitamin E:8.67mg
57.8%
Potassium:1992.46mg
56.93%
Magnesium:221.18mg
55.29%
Phosphorus:538.06mg
53.81%
Vitamin K:52.6µg
50.09%
Selenium:34.3µg
49%
Fiber:10.52g
42.09%
Folate:136.64µg
34.16%
Vitamin B5:3.35mg
33.54%
Vitamin B1:0.48mg
32.17%
Copper:0.61mg
30.25%
Zinc:4.23mg
28.18%
Iron:5.01mg
27.81%
Vitamin B2:0.41mg
24.37%
Calcium:184.76mg
18.48%
Vitamin B12:0.57µg
9.52%
Vitamin D:0.33µg
2.18%