Tender chicken slowly simmered in a flavoursome and rich palm oil sauce
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Ok! I hope you are feeling adventurous today because for today’s recipe, we are taking a trip to Luanda, Angola to experience Chicken Moamba, which , according to Wiki, is the national dish of Angola. I have no reason to doubt Wiki, but hey, if you are Angolan and reading this, it would be great to hear your views on how you rate Chicken Moamba.
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I just LOVE this dish – the flavours are incredible! – So much that this dish came out 10th in CNN World’s 50 Most Delicious Foods 2011. And even better, if you are a Palm Oil virgin, then I have got the perfect dish to introduce you to the exotic world of Palm Oil….Moamba de Galinha!…
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Moamba de Galinha is Portuguese for Chicken in Moamba sauce. Moamba is the fruit and oil of the African Palm Tree, and this recipe basically calls for stewing chicken with vegetables in red palm oil. If you’ve never heard of Palm Oil, don’t worry, you are not alone. Le Hub had never heard of it too, till I came home one day from Zurich, sporting a bottle containing this thick, bright red and viscous liquid.. Actually, it was congealed solid at the time.
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.Palm Oil is a major produce of most West African countries, and has an important role as a cash crop in many of these economies. My forefathers in the plains of Africa had been consuming Palm Oil for thousands of years and archeologists have even identified palm oil residue in earthenware jars from the tombs of esteemed Egyptian Pharaohs, suggesting its sweeping importance across the ages. Now you see, if it was good enough for a Pharaoh…I’ll let you fill in the gaps.
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Palm Oil is extracted from the flesh of the palm fruit. In its natural and unrefined state, it is a deep red oil, with a buttery and sweet after-taste, distinctive flavour that I would characterise as slightly pungent, and an impressive nutrient profile which puts most other oils to shame. It’s got more betacarotene (Vitamin A) than carrots or tomatoes, and furthermore, the Vitamin E in Red Palm Oil is made up of both tocotrienols and tocopherols. The Vitamin E in most foods is mainly tocopherol, which may be less effective than tocotrienols. Additionally, Red Palm Oil is packed with so many nutrients and antioxidants that it is more akin to a natural dietary supplement. On the flip side, Palm Oil is the subject of many controversies, ranging from unsustainable production methods to concerns around its role in cardiovascular disease.
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In any event, I always advocate a good diet as part of healthy eating, which can be achieved with variety, and wholesomeness, and so I think it’s ok to consume some Palm Oil as part of a varied diet. If you are wondering where to get Palm Oil, I can suggest Barkat Cash and Carry at Schmeide Wiedikon, if you are in Zûrich. These guys have no shortage of Palm Oil produced sustainably from Ghana. If you are in London, head over to Upton Park, and you’ll be spoiled for choice, and for my US and Canadian readers, most health food stores including Whole Foods Market carry Red Palm Oil. Or alternatively, you can buy it online HERE on Amazon.
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Palm Oil congeals to a semi-solid state at around 25ºC – a bit like Coconut oil in that respect. So if you are having trouble getting it out of the bottle, just place the bottle in a bowl of warm water to melt the oil to a liquid consistency. For a first-timer with Palm Oil, you will observe that it does have a flavour that is distinct and slightly pungent. As I mentioned earlier, Le Hub was a Palm Oil virgin prior to this meal, and the verdict….wait for it…. was an enthusiastic thumbs-up…although he did mention that the flavour takes a little bit of getting used to.
Let me know what you think of this recipe and the flavour!
| Print Recipe | This recipe has been added to your Meal Plan |
| Servings | Prep Time |
| 4 people | 30 minutes |
| Cook Time |
| 60 minutes |
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- 4 chicken legs each halved into thighs and drumsticks
- 1 juice of one lemon or 3 tablespoons of lemon juice
- 2 tsp paprika smoked
- 1 clove garlic
- 1 tsp cayenne pepper
- 1 scotch bonnet
- 3 heaped tbsp palm oil approx 50g - 60g
- 3 tbsp olive oil extra virgin
- 2 tomatoes roughly chopped
- 100 ml bouillon
- 1 onion finely chopped
- 1 tbsp tomato concentrate
- 4 bay leaves
- 1 pinch salt to taste
- 1 pinch black pepper to taste
- Mix the lemon juice and 1 tablespoon of olive oil with the spices - paprika, garlic, cayenne pepper, salt and pepper,. Coat the chicken with the marinade and allow to marinate for 15 - 30 minutes.
- Add 1 tablespoon of olive oil and 1 heaped tablespoon of palm oil to a pan. When hot, fry the chicken till brown for about 2 - 3 minutes per side. Remove and set aside.
- In the same pan, add the remaining 2 tablespoons of palm oil and 1 tablespoon of olive oil, and fry the chopped onions for a few minutes. Then add the chopped tomatoes and fry for a further 3 minutes. Add the chicken stock, and bay leaves and bring to a boil. Add the chicken to the pot and season to taste with some salt and pepper.
- Reduce the heat to medium and allow the sauce to simmer covered for 60 minutes.
Lemon Juice is an acid, and so, for the chicken marinade, place the olive oil and lemon juice in a small covered bowl and shake vigorously to emulsify the oils with the acid. Alternatively, you can use a blender.
Use a non-reactive container for the marinating. I prefer glass bowls, but stainless steel or re-sealable zip lock bags will do just fine. Do not use aluminium bowls as aluminium reacts with acids and will change the colour and flavour of your food...NOT GOOD!
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Is this recipe right for you?
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I can’t wait to see your photos on Instagram. Just tag me #africaonyourplate
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Laters,
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Emem….xo
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