Recipes · Congolese · Main Courses
Moambe Chicken (Chicken in Palm Nut Sauce)
One serving has 854 kcal and 39 g protein, and at least a fifth of a woman's daily need of niacin (88%), pyridoxine (78%), selenium (73%), phosphorus (60%), cobalamin (52%) and vitamin E (51%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (502 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: peanut, poultry
Ingredients
- 200 g Chicken thighs, skin-on, raw
- 30 g Palm oil
- 15 g Peanut butter
- 80 g Tomatoes, raw
- 15 g Tomato paste
- 50 g Onions, raw
- 6 g Garlic, raw
- 5 g Chili peppers, red, raw
- 1 g Salt
- 100 g Water
Method
- Season the chicken with the salt and brown it in a little of the palm oil in a pot for 5 minutes, turning once.
- Add the chopped onion, garlic and chili and cook for 3-4 minutes until fragrant.
- Stir in the tomatoes, tomato paste and the rest of the palm oil, and cook for 5 minutes until it forms a sauce.
- Whisk the peanut butter into the water, then pour it into the pot.
- Cover and simmer gently for 25-30 minutes, turning the chicken occasionally, until it is very tender and cooked through (juices run clear, 74 °C/165 °F) and the sauce is thick and orange-red.
- Serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 854 kcal | 40% |
| Carbohydrates | 16.9 g | |
| Water | 372 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 38.8 g | 81% |
| Tryptophan | 0.36 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.89 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.97 g | |
| Fat | 71.2 g | |
| Monounsaturated | 28.8 g | |
| Polyunsaturated | 11.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 9 g | |
| Saturated | 25.4 g | |
| Trans-Fats | 0.18 g | |
| Cholesterol | 196 mg | |
| Calcium | 61 mg | 6% |
| Copper | 0.33 mg | 37% |
| Iron | 2.5 mg | 14% |
| Magnesium | 85.1 mg | 27% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 422 mg | 60% |
| Potassium | 948 mg | 20% |
| Selenium | 40.3 µg | 73% |
| Sodium | 634 mg | |
| Zinc | 3.4 mg | 42% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 12.3 mg | 88% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 1 mg | 78% |
| Folate (vitamin B9) | 43.5 µg | 11% |
| Cobalamin (vitamin B12) | 1.2 µg | 52% |
| Choline | 108 mg | 25% |
| Vitamin A | 93.4 µg | 13% |
| Vitamin C | 27 mg | 36% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 7.7 mg | 51% |
| Vitamin K | 15.6 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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