Mwamba Recipe

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Ingredients:

Serving

1 whole chicken, cut up or 2 lbs beef or 2 lbs lamb or 2 lbs fish fillets
2 large onions, cut up
2 -4 chili peppers, mashed or 2 -4 dry crushed red pepper
6 -7 tomatoes, peeled, seeded and mashed

Directions:

Season the chicken, meat or fish well with salt.
In hot oil in a large and heavy stewing pan, saute the meat with the onions until well browned.
Add chili peppers, tomatoes and enough water to barely cover.
Simmer until tender and nicely cooked.
Serve with boiled rice or fried plantain.
VARIATION: You can mix 1/4-1/3 cup peanut butter with a little boiling water until smooth and add to stew 15-20 minutes before it is done.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	544.61 Kcal (2280 kJ)
Calories from fat	306.11 Kcal
		% Daily Value*
Total Fat	34.01g	52%
Cholesterol	204.08mg	68%
Sodium	169.8mg	7%
Potassium	885.51mg	19%
Total Carbs	13.82g	5%
Sugars	7.71g	31%
Dietary Fiber	3.18g	13%
Protein	43.25g	86%
Vitamin C	74.8mg	125%
Iron	2.6mg	14%
Calcium	57mg	6%

Amount Per 100 g
Calories	124.84 Kcal (523 kJ)
Calories from fat	70.17 Kcal
		% Daily Value*
Total Fat	7.8g	52%
Cholesterol	46.78mg	68%
Sodium	38.92mg	7%
Potassium	202.98mg	19%
Total Carbs	3.17g	5%
Sugars	1.77g	31%
Dietary Fiber	0.73g	13%
Protein	9.91g	86%
Vitamin C	17.1mg	125%
Iron	0.6mg	14%
Calcium	13.1mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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