African Chicken Stew

1. Cut chicken into bite-sized pieces. In a heavy (preferably ceramic cast iron) pot with a tight fitting lid, hat oil over medium high heat. Add chicken and brown quickly.

2. Remove chicken from pan. Reduce heat to medium low, add garlic, onion and diced potato to the pan, saute for 2 - 3 minutes. Add herbs and spices.

3. Deglaze pot with water. Mix in chicken pieces. Cover with lid and simmer, stirring occasionally, for 10 - 15 minutes.

4. Stir in peanut butter and chickpeas ensuring peanut butter is mixed in well. Cover with lid and simmer addition 10 minutes, until chicken is cooked through and potatoes are tender.

5. Adjust seasoning to taste and serve.

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Nutrient	Quantity
Total fats	129.5012 g
Protein	110.7181 g
Carbohydrates	249.2918 g
Energy	2479.4378 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.5748 g
Water	405.463 g
Aspartic acid	13.2687 g
Calcium, Ca	370.902 mg
Lutein + zeaxanthin	30.954 g
Fiber, total dietary	56.4486 g
Fatty acids, total saturated 22:0	0.0174 g
Carotene, beta	152.673 g
Niacin	31.5169 mg
Vitamin A, RAE	11.6325 g
Arginine	11.2721 g
Riboflavin	0.9133 mg
Tocopherol, beta	0.4405 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0035 g
Fatty acids, total saturated 20:1	1.5773 g
Glutamic acid	20.9684 g
Stigmasterol	21.285 mg
Sodium, Na	1030.166 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2157 g
Total lipid (fat)	129.5012 g
Manganese, Mn	68.008 mg
Fructose	2.0693 g
Proline	5.2851 g
Fatty acids, total saturated 16:0	14.8866 g
Fatty acids, total saturated 8:0	0.0023 g
Sucrose	9.6922 g
Choline, total	427.205 mg
Sugars, total	55.227 g
Serine	5.9764 g
Fatty acids, total saturated 10:0	0.0014 g
Fatty acids, total saturated 18:0	1.868 g
Vitamin B-6	2.6254 mg
Selenium, Se	17.4151 g
Ash	16.0895 g
Fatty acids, total saturated 18:1 undifferentiated	57.636 g
Pantothenic acid	7.1539 mg
Phenylalanine	5.6506 g
Beta-sitosterol	148.995 mg
Copper, Cu	3.2399 mg
Betaine	2.3132 mg
Thiamin	1.7356 mg
Methionine	1.322 g
Iron, Fe	19.619 mg
Carbohydrate, by difference	249.2918 g
Phosphorus, P	1446.0017 mg
Folate, total	1879.2909 g
Dihydrophylloquinone	0.9675 g
Tocopherol, gamma	15.7042 mg
Lycopene	0.46 g
Alanine	4.4398 g
Valine	4.1337 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0035 g
Fatty acids, total saturated 18:2 undifferentiated	36.1745 g
Glycine	5.3617 g
Carotene, alpha	0.276 g
Glucose (dextrose)	11.3232 g
Fatty acids, total saturated 14:0	0.1319 g
Zinc, Zn	14.2097 mg
Isoleucine	3.852 g
Tocopherol, delta	1.4126 mg
Fatty acids, total saturated 12:0	0.3471 g
Fatty acids, total polyunsaturated	36.7529 g
Fatty acids, total saturated 14:1	0.0004 g
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	7.407 g
Tocotrienol, alpha	0.0835 mg
Vitamin A, IU	256.6856 IU
Folate, DFE	1879.2909 g
Tryptophan	1.0646 g
Vitamin C, total ascorbic acid	24.4546 mg
Phytosterols	58.921 mg
Galactose	0.0034 g
Fatty acids, total polyunsaturated 18:1 c	0.0149 g
Fatty acids, total saturated 20:0	1.2943 g
Fatty acids, total saturated 6:0	0.0003 g
Campesterol	29.025 mg
Starch	9.5395 g
Tyrosine	3.1515 g
Vitamin K (phylloquinone)	40.6562 g
Fatty acids, total saturated	18.5571 g
Histidine	2.7876 g
Fatty acids, total monounsaturated	59.4461 g
Threonine	3.3384 g
Folate, food	1879.2909 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Cryptoxanthin, beta	0.575 g
Vitamin E (alpha-tocopherol)	16.7473 mg
Magnesium, Mg	588.6236 mg
Lysine	5.4953 g
Potassium, K	3937.9285 mg
Cystine	1.2835 g
Fluoride, F	8.5451 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Peanut butter	0.75 cup	1139.715	41.738	96.6339
Olive oil	1 tablespoon	119.34	0	13.5
Chicken	3	0	0	0
Onion	1	64	14.944	0.16
Potato	1	0	0	0
black pepper	1 teaspoon	5.773	1.4708	0.075
Water	1 cup	0	0	0
Coriander	1 teaspoon	5.364	0.9898	0.3199
Garlic Clove	3	0	0	0
cumin	1.5 1/2	11.8125	1.3936	0.7015
red pepper flake	1 teaspoon	0	0	0
chickpea	1 can	1133.4333	188.7556	18.1109