Discover the rich flavors of Palm Butter, a traditional stew made with palm nut extract. This versatile dish can be prepared with fish, chicken, or beef and is best enjoyed with rice. Follow our easy recipe to create a hearty and satisfying meal that brings the authentic taste of this beloved West African stew to your table.

Ingredients:

- 2 cups palm nut extract (palm nut cream)

- 1 lb fish (such as tilapia) or 1 lb chicken/beef, cut into pieces

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 tablespoon ginger, minced

- 2 tomatoes, chopped

- 2 tablespoons vegetable oil

- 1 teaspoon ground pepper

- 1 teaspoon paprika

- 1 teaspoon salt (or to taste)

- 1 cup water or chicken broth

- 1 tablespoon tomato paste

- 1-2 green chili peppers, chopped (optional)

- Fresh cilantro or parsley for garnish

- Cooked rice for serving

Instructions:

Prepare the Ingredients: If using fish, clean and cut into pieces. For chicken or beef, cut into bite-sized chunks.

Sear the Meat: Heat vegetable oil in a large pot over medium heat. Add the meat and cook until browned on all sides. Remove from the pot and set aside.

Sauté Aromatics: In the same pot, add chopped onions, garlic, and ginger. Sauté until the onions are translucent and fragrant.

Add Tomatoes and Spices: Stir in chopped tomatoes, paprika, ground pepper, and salt. Cook for about 5 minutes, allowing the tomatoes to break down and the spices to meld together.

Combine Ingredients: Return the meat to the pot. Add the palm nut extract, tomato paste, and water or chicken broth. Stir well to combine all ingredients.

Simmer the Stew: Bring to a boil, then reduce heat to low. Cover and simmer for 30-45 minutes, or until the meat is tender and the stew has thickened. Stir occasionally, adding more water if needed to reach your desired consistency.

Finish and Serve: If using green chili peppers, add them during the last 10 minutes of cooking for added heat. Garnish with fresh cilantro or parsley. Serve hot over cooked rice.

Enjoy your flavorful Palm Butter stew with your choice of fish, chicken, or beef!

Nutritional Values:

Palm Nut Extract (Palm Nut Cream):

- Calories: 140

- Fat: 14g

- Saturated Fat: 12g

- Carbohydrates: 4g

- Protein: 0g

Benefits:

- Rich in Healthy Fats: High in saturated fats that provide energy and support cell function.

- Vitamins and Antioxidants: Contains vitamins A and E, which are beneficial for eye health and immune function.

- Anti-Inflammatory Properties: Palm oil may help reduce inflammation and support heart health.

Fish (e.g., Tilapia):

- Calories: 110

- Fat: 2g

- Saturated Fat: 0.5g

- Carbohydrates: 0g

- Protein: 22g

Benefits:

- High-Quality Protein: Essential for muscle repair and growth.

- Omega-3 Fatty Acids: Beneficial for heart health and reducing inflammation.

- Rich in Vitamins and Minerals: Provides vitamins B12, D, and selenium.

Chicken:

- Calories: 140

- Fat: 3g

- Saturated Fat: 1g

- Carbohydrates: 0g

- Protein: 26g

Benefits:

- Lean Protein Source: Supports muscle growth and repair.

- Nutrient-Dense: Provides essential vitamins and minerals, including B vitamins, phosphorus, and selenium.

- Low in Fat: Especially if skinless, making it a healthy option for heart health.

Beef:

- Calories: 180

- Fat: 8g

- Saturated Fat: 3.5g

- Carbohydrates: 0g

- Protein: 26g

Benefits:

- High in Protein: Supports muscle growth and repair.

- Rich in Iron: Important for blood health and energy levels.

- Provides Essential Nutrients: Includes zinc, B vitamins, and creatine.

Onion:

- Calories: 45

- Fat: 0g

- Saturated Fat: 0g

- Carbohydrates: 11g

- Protein: 1g

Benefits:

- Rich in Antioxidants: Contains quercetin and sulfur compounds that may reduce inflammation and cancer risk.

- Supports Digestive Health: High in fiber and prebiotics that promote gut health.

- Boosts Immune System: Provides vitamin C and other nutrients that enhance immune function.

Garlic:

- Calories: 5

- Fat: 0g

- Saturated Fat: 0g

- Carbohydrates: 1g

- Protein: 0g

Benefits:

- Anti-Nausea: Effective in reducing nausea and motion sickness.

- Anti-Inflammatory: Helps reduce muscle pain and soreness.

- Supports Digestion: Aids in digestion and can alleviate indigestion and bloating.

Ginger:

- Calories: 5

- Fat: 0g

- Saturated Fat: 0g

- Carbohydrates: 1g

- Protein: 0g

Benefits:

- Anti-Nausea: Effective in reducing nausea and motion sickness.

- Anti-Inflammatory: Helps reduce muscle pain and soreness.

- Supports Digestion: Aids in digestion and can alleviate indigestion and bloating.

Tomatoes

- Calories: 22

- Fat: 0g

- Saturated Fat: 0g

- Carbohydrates: 5g

- Protein: 1g

Benefits:

- Rich in Lycopene: An antioxidant that may reduce the risk of certain cancers.

- Supports Heart Health: Contains potassium and fiber that benefit cardiovascular health.

- Hydration: High water content helps keep the body hydrated.

Vegetable Oil

- Calories: 120

- Fat: 14g

- Saturated Fat: 1g

- Carbohydrates: 0g

- Protein: 0g

Benefits:

- Source of Essential Fatty Acids: Provides unsaturated fats necessary for bodily functions.

- Supports Healthy Skin: Essential for maintaining healthy skin and cell membranes.

Green Chili Peppers (optional):

- Calories: 5

- Fat: 0g

- Saturated Fat: 0g

- Carbohydrates: 1g

- Protein: 0g

Benefits:

- Boosts Metabolism: Capsaicin in chili peppers can increase metabolic rate.

- Supports Digestive Health: Promotes digestive health and may help reduce appetite.

- Rich in Vitamins: Contains vitamin C and other antioxidants.

Fresh Cilantro or Parsley (for garnish):

- Calories: 1

- Fat: 0g

- Saturated Fat: 0g

- Carbohydrates: 0g

- Protein: 0g

Benefits:

- Rich in Antioxidants: Contains antioxidants that may help reduce inflammation.

- Supports Digestion: Can aid in digestion and reduce bloating.

- Detoxifying Properties: Helps detoxify the body by supporting kidney function.

This breakdown covers the essential nutrients and benefits of each ingredient used in Palm Butter Stew.