RECIPE OF THE MONTH
Zimbabwean
Chicken Stew with Sadza
Dumplings
Each week Food Chain volunteers gather at six kitchens to cook and deliver tasty, healthy meals to housebound Londoners affected by HIV. To find out more visit: www.foodchain.org.uk or call 020 7272 7272.
CALORIE REQUIREMENTS PER DAY:
2,500 kcals for men, 2,000 kcals for women
(may vary with activity and illness)
Ingredients
(Serves 4, 1,099 kcals, 54.5g protein)
Stew
2 onions, finely chopped
50g butter
2 cloves garlic, crushed
1 finely chopped chilli pepper
8 pieces of chicken, approx 675g (4 thighs and 4 drumsticks) skin removed
2 red peppers, roughly chopped
2 x 400g cans of chopped tomatoes
200ml water
200g smooth peanut butter
Dumplings
1.25 litres water
500g white cornmeal (maize meal)
Method
• Fry onions in large sauté pan with butter, add garlic and chilli
pepper.
• Add chicken pieces and brown, add red pepper.
• Combine tomatoes and chicken mixture with 125ml of cold water, simmer
for 10mins.
• Add remaining hot water to peanut butter to thin and add to chicken.
Simmer for 15 minutes.
• Bring 750ml of water to the boil.
• Mix the remaining 500ml of cold water with 250g of the cornmeal.
• Add cornmeal paste to the boiling water and stir constantly to avoid
lumps. Cook for 3 minutes.
• Stir in remaining 250g of dry cornmeal, a little at a time, over heat.
• Cool slightly, with wet hands shape dumplings into balls and serve
with stew.
Michelle Phillpot:
This all in one dish, is a wonderful winter warmer, full of essential immune-boosting
vitamins such as A and C and minerals like selenium and zinc - perfect for
warding off colds and flu.
Q: Are there any benefits using cornmeal?
A: Corn (ground maize) is an excellent source of iron, zinc,
B vitamins and magnesium. Along with sago, quinoa, buckwheat, rye, barley,
oats, tapioca and cassava, it can provide a useful wheat alternative if you
feel you have a wheat intolerance. Cornmeal flour can be used to make bread
or muffins. A coarser grind is also used to make polenta, a popular Italian
dish.
