Tuesday 19. Mar. 2019, week 12
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Moambe (African dish from Congo)

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Estimated Times
Preparation time: 20
Cooking time: 50
 
Ingredients
servings
5dlWater ~500 g
0.5pcs.Onion(s) ~37.5 g
0.25pcs.Lemon ~25 g
0.5tspSea salt ~2.8 g
0.5pcs.Chicken ~600 g
3pcs.Tomato ~375 g
1pcs.Red bell pepper ~120 g
1.5pcs.Spring onions ~21 g
0.5can(s)Tomato paste ~70 g
0.5tbspOlive oil ~6.8 g
100gPeanut butter
175gBrown rice

Transfer ingredients to supplier
Serving price:5,40 €
Consumption10,79 €
Purchase40,36 €
Delivery percent:11/12

Directions

Put a pan of water on to boil the chicken in.

Chop the onion and slice the lemon.

Add the onion, lemon, salt and chicken to the pan and cook for 20 mins. Then let the chicken drain and the stock reduce.

Finely chop the tomato, pepper and spring onions, including the green tops, but put them to one side.

Cut the chicken into pieces and sauté in olive oil until the skin is golden. Add the vegetables, tomato concentrate and 2 dl reduced stock. Stir, cover and simmer for approx. 30 mins.

Cook the rice according to the instructions on the packet.

Place the chopped green tops and peanut butter in the pan with the chicken and stir.

Serve the chicken dish with rice.



Tip

Can also be served with sautéd courgettes and/or steamed spinach.





Nutritional data
1,049 Kcal Per Serving
F: 52 g, P: 51 g, C: 100 g, DF: 11 g
2,099 Kcal (121 Kcal/100 g)

Energy for the recipe Moambe (African dish from Congo)
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| Source: Madopskrifter.nu



 
 
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  • Recommended energy composition:
    Fat: 20-35%
    Protein: 10-35%
    Carbohydrate: 45-65%

    The recommendation is individual and depends on your daily activities.

    Source: (IOM) 2002

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    Daily energy needs
    Male about 11.000 kJ.
    Female about 9.000 kJ.
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