Recipes · Beninese · Main Courses
Bomiwô (Beninese Maize Paste with Chicken)
One serving has 941 kcal and 49 g protein, and at least a fifth of a woman's daily need of niacin (141%), vitamin K (117%), pyridoxine (88%), selenium (78%), phosphorus (64%) and thiamin (62%). Ready in 60 minutes.
- Preparation: 20 min
- Cooking: 40 min
- Makes: 1 serving (909 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: poultry
Ingredients
- 220 g Chicken, whole, raw
- 60 g Onions, raw
- 8 g Garlic, raw
- 8 g Ginger, fresh
- 6 g Chili peppers, red, raw
- 5 g Parsley, fresh
- 90 g Cornmeal, white
- 500 g Water
- 10 g Vegetable oil
- 2 g Salt
Method
- Cut the chicken into serving pieces. Put it in a pot with half the onion, half the garlic, the ginger and 300 g of the water; bring to a boil, then cover and simmer for 35-40 minutes until the chicken is tender and cooked through (juices run clear, 74°C/165°F).
- Lift the chicken out and set aside. Strain the cooking broth and return it to the pot; finely chop the remaining onion, garlic and the chili and add them to the broth with the oil and half the salt.
- Simmer the broth mixture for 10 minutes, then slide the chicken pieces back in to keep warm; this light, barely coloured sauce is what sets bomiwô apart from the tomato-red amiwô.
- Meanwhile, bring the remaining 200 g water to a boil in a second pan with the rest of the salt.
- Whisk the cornmeal into the boiling water in a steady stream, then reduce the heat and stir constantly with a wooden spoon for 8-10 minutes until it forms a smooth, stiff, pale dough that leaves the side of the pan.
- Wet a spoon and shape the maize paste into a smooth mound.
- Chop the parsley over the chicken and sauce, and serve the paste alongside for scooping up the chicken and its light sauce, as served at Beninese family gatherings.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 941 kcal | 44% |
| Carbohydrates | 82 g | |
| Water | 729 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 48.9 g | 102% |
| Tryptophan | 0.51 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.3 g | |
| Leucine | 3.9 g | |
| Lysine | 3.5 g | |
| Methionine | 1.2 g | |
| Cystine | 0.7 g | |
| Phenylalanine | 2 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.3 g | |
| Histidine | 1.4 g | |
| Fat | 44.9 g | |
| Monounsaturated | 16.4 g | |
| Polyunsaturated | 13.7 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 12.2 g | |
| Saturated | 11.3 g | |
| Trans-Fats | 0.28 g | |
| Cholesterol | 165 mg | |
| Calcium | 79.7 mg | 8% |
| Copper | 0.31 mg | 34% |
| Iron | 6.6 mg | 37% |
| Magnesium | 93.1 mg | 30% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 450 mg | 64% |
| Potassium | 744 mg | 16% |
| Selenium | 42.7 µg | 78% |
| Sodium | 964 mg | |
| Zinc | 3.8 mg | 48% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.65 mg | 59% |
| Niacin (vitamin B3) | 19.8 mg | 141% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 1.1 mg | 88% |
| Folate (vitamin B9) | 223 µg | 56% |
| Cobalamin (vitamin B12) | 0.68 µg | 28% |
| Choline | 148 mg | 35% |
| Vitamin A | 114 µg | 16% |
| Vitamin C | 26.1 mg | 35% |
| Vitamin D (D2 + D3) | 22 IU | 4% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 105 µg | 117% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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