Zimbabwean Peanut Stew with chicken

For five people (quantities for ten are given below)

2 tbsp olive, sunflower or other vegetable oil
1 medium-sized onion
170g peanut butter (about ½ of a medium-sized jar)
450ml vegetable or chicken stock (made up with 450ml
boiling water and about ¾ crumbled stock cube)
1½ x 200g tins (300g) of chopped tomatoes
salt and pepper
¼ tsp cayenne pepper
75g cabbage, finely chopped
1½ -2 medium-sized sweet potatoes, chopped into large bite-sized portions
2 medium-sized carrots, chopped
6 okra pods, stems trimmed
5 large chicken portions, cooked
500g polenta (or cornmeal), to serve

Method

1. In a large saucepan over medium-low heat, gently fry the onion in the oil until it is soft.
2. Add the chicken or vegetable stock, peanut butter, canned tomatoes and cayenne pepper and season with salt and pepper. Let the mixture cook a little until the ingredients are well blended.
3. Add the cooked chicken portions and stir to coat them with the tomato mixture. Stir in the sweet potatoes, and let them simmer until just tender.
4. Add the cabbage, carrots and okra, reduce the heat, cover and cook until the vegetables are ready.
5. Meanwhile, prepare the polenta (or cornmeal) by whisking it into boiling water according to packet instructions with ¼ to½ tsp salt. Simmer the mixture, stirring occasionally, until the mixture is thick enough (according to your preference).
6. Serve each person a chicken portion and a portion of the polenta, topping them both with some of the peanut stew.

Each serving provides:
Kcal: 780
Protein: 42.5g
Fat: 45.9g (of which saturated fat: 10.4g)
Carbohydrate: 51.3g (of which sugars: 19.8g)
Fibre: 9g

Nutrition Points:

a) This dish is high in vitamin C.
b) This dish has a medium amount of zinc.
c) This dish is low in saturated fat.

Serving suggestion:

a) Instead of polenta try serving this stew with Cornmeal Dumplings (see side dishes) or, for extra nutrients, or serve it with brown rice.
.
For ten people

4 tbsp olive, sunflower or other vegetable oil
2 medium-sized onions
340g peanut butter (about 1 medium-sized jar)
900ml vegetable or chicken stock (made up with 900ml
boiling water and about 1½ crumbled stock cubes)
3 x 200g tins (600g) of chopped tomatoes
salt and pepper
½ tsp cayenne pepper
150g cabbage, finely chopped
3-4 medium-sized sweet potatoes, chopped into large bite-sized portions
4 medium-sized carrots, chopped
12 okra pods, stems trimmed
10 large chicken portions, cooked
1kg polenta (or cornmeal), to serve

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