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| Kaniwa/"Foondae" with Grilled Chicken and Spinach stew |
Hello Readers! So last week, a friend sent me an article
posted by Mail Online UK ranking countries with the best and worst diets. Sierra
Leone was 2nd on the table for the countries with the healthiest
diets overall. The smile on my face, broaden like the Grinch’s smile with an
exciting idea.
This week’s post was inspired by the Mail Online’s
article; Kañiwa/“Foondae” with Grilled Chicken and Spinach Stew. I
am convinced Kañiwa is “Foondae” – not sure about spelling). “Foondae”/ Kañiwa
is used as a healthy substitute for rice in Sierra Leone. From my online research I
learnt it is a cousin of quinoa, or some call it baby quinoa as it
is a really tiny grain. Like quinoa, it is a "pseudo-cereal" with a
high level of protein (15 to 19 percent) and a more complete balance of amino
acids than most grains. (Source- http://wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-z)
Both of the main ingredients
in this post are super healthy. Spinach is full of iron, protein, vitamins and minerals
which are good for your vision,
skin, and hair. I hope you enjoy reading and hopefully get to try out this
recipe. Aprons on!!!
Serving for 4
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| Ingredients |
2 cups of Kañiwa grains
4 medium sized chicken thighs
2 medium sized onions
2 Scotch bonnet peppers
6 cherry tomatoes
50ml olive oil
Maggie seasoning
Chicken seasoning
Black and white, pepper
Teaspoon mixed herbs
1 tinned chopped
Tomato purée
Cooking Instructions
Spinach
Stew
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| Grilling chicken and cherry tomatoes |
1. Wash and season chicken with
chicken seasoning, black and white, pepper
2. Then grill chicken in a grill
pan, 5 minutes on each side on medium heat.
3. Grill cherry tomato as well 1min
on each side and put aside with chicken as this would be used later to garnish
the dish.
4. Slice onions slices lengthwise.
5. Pre-heat 50ml olive oil in a
pot on medium heat.
6. Then fry onions and chopped tinned tomatoes also adding a teaspoon of mixed
herbs and tomato puree into the pot and fry in medium heat for 5 - 10 minutes
or until tender
7. Put spinach in a big bowl and pour a kettle of hot water over it and
leave it to cook by steam for 2 min.
8. Drain water from the bowl; using a colander getting rid of all excess
water.
9. Then stir the drained spinach into the stew. Leave it to simmer in medium
heat for about 5 min then add your grilled chicken to the stew.
10. Finally leave the stew to cook for further 5 min and your stew is ready.
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| Frying onions and chopped tomatoes |
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| Spinach added to stew |
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| Dish Almost done |
Kañiwa/“Foondae”
1.
Boil 700ml of water in a
pot
2.
Wash “Foondae”/ Kañiwa and add to boiling water
with a pinch of salt.
3.
Leave to
cook in low heat for about 20 -25min checking it at 5 min intervals.
4.
Should
you need to sprinkle a handful of water over the kañiwa if the grain are still
uncooked.
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| Kaniwa/"Foondae" with Grilled Chicken and Spinach stew |
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