Recipes · Ugandan · Main Courses
Luwombo (Steamed Chicken Stew)
One serving has 687 kcal and 39 g protein, and at least a fifth of a woman's daily need of niacin (88%), selenium (72%), pyridoxine (72%), phosphorus (59%), cobalamin (52%) and zinc (42%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (398 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: peanut, poultry
Ingredients
- 200 g Chicken thighs, skin-on, raw
- 50 g Onions, raw
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 50 g Tomatoes, raw
- 20 g Peanut butter
- 10 g Vegetable oil
- 1 g Salt
- 60 g Water
Method
- Heat the oil in a pan and brown the chicken pieces for 5 minutes.
- Add the onion, garlic, ginger and tomato and cook for 5 minutes.
- Stir in the peanut butter and water, and season with the salt.
- Spoon the mixture into the centre of a large piece of banana leaf or foil, and fold and tie it into a sealed parcel.
- Place the parcel in a steamer or a pot with a little water in the base, cover, and steam for 1-1.5 hours until the chicken is very tender and cooked through (juices run clear, 74 °C/165 °F).
- Unwrap carefully at the table and serve hot with matoke or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 687 kcal | 32% |
| Carbohydrates | 13.4 g | |
| Water | 290 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 38.8 g | 81% |
| Tryptophan | 0.35 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 2.9 g | |
| Methionine | 0.88 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.95 g | |
| Fat | 53.6 g | |
| Monounsaturated | 21.3 g | |
| Polyunsaturated | 15.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 11.3 g | |
| Saturated | 12.6 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 196 mg | |
| Calcium | 50.1 mg | 5% |
| Copper | 0.27 mg | 30% |
| Iron | 2 mg | 11% |
| Magnesium | 83.2 mg | 27% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 415 mg | 59% |
| Potassium | 741 mg | 16% |
| Selenium | 39.5 µg | 72% |
| Sodium | 643 mg | |
| Zinc | 3.3 mg | 42% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 12.3 mg | 88% |
| Pantothenic acid (vitamin B5) | 0.74 mg | 15% |
| Pyridoxine (vitamin B6) | 0.94 mg | 72% |
| Folate (vitamin B9) | 40.6 µg | 10% |
| Cobalamin (vitamin B12) | 1.2 µg | 52% |
| Choline | 99.6 mg | 23% |
| Vitamin A | 67 µg | 10% |
| Vitamin C | 11.9 mg | 16% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 3.4 mg | 22% |
| Vitamin K | 26.8 µg | 30% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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