Mchicha (East African Spinach Recipe

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Mchicha (East African Spinach
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Ingredients:

Directions:

  1. Place spinach and salt in a heavy 4-5 quart casserole.
  2. Cover tightly and cook over medium heat until spinach is tender, about 10 minutes.
  3. Drain spinach, squeezing it completely dry a handful at a time.
  4. Chop coarsely and set aside.
  5. Melt butter in a large, heavy skillet over moderate heat.
  6. Add onions and chilies and cook, stirring frequently, until soft but not brown, about 5 minutes.
  7. Stir in coconut milk and peanuts and bring to a simmer over moderate heat.
  8. Reduce heat to its lowest point.
  9. Cook uncovered, stirring frequently, 2-3 minutes.
  10. Add spinach and cook until heated through, 4-5 minutes more.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 239.5 Kcal (1003 kJ)
Calories from fat 173.31 Kcal
% Daily Value*
Total Fat 19.26g 30%
Cholesterol 10.18mg 3%
Sodium 516.03mg 22%
Potassium 1059.53mg 23%
Total Carbs 13.77g 5%
Sugars 2.31g 9%
Dietary Fiber 5.4g 22%
Protein 7.61g 15%
Vitamin C 46.5mg 78%
Iron 5.8mg 32%
Calcium 171.7mg 17%
Amount Per 100 g
Calories 101.58 Kcal (425 kJ)
Calories from fat 73.51 Kcal
% Daily Value*
Total Fat 8.17g 30%
Cholesterol 4.32mg 3%
Sodium 218.87mg 22%
Potassium 449.4mg 23%
Total Carbs 5.84g 5%
Sugars 0.98g 9%
Dietary Fiber 2.29g 22%
Protein 3.23g 15%
Vitamin C 19.7mg 78%
Iron 2.5mg 32%
Calcium 72.8mg 17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.6
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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