Folon

Folon Recipe from Cameroon: Chicken and Spinach with Peanut Sauce

Region / culture: Cameroon | Preparation time: 30 minutes | Cooking time: 1 hour | Servings: 6

Introduction

Folon is a traditional African dish that is popular in countries such as Guinea, Senegal, and Mali. This flavorful dish is made with a combination of chicken, peanut butter, vegetables, and spices, creating a rich and hearty meal that is perfect for any occasion.

History

Folon has been a staple in West African cuisine for centuries, with each region adding its own unique twist to the dish. The combination of peanut butter and chicken is a classic pairing that is loved by many in the region.

Ingredients

1 chicken, 3-4 lb (1.81 kg)
2 lb (907 g) fresh spinach
3 cup water
5 onions
7 tbsp peanut oil
1 lb (454 g) fresh peanut butter
4 medium tomatoes, crushed
2.5 lb (1.13 kg) of fresh or dried shrimp or dried fish (like cod)
hot pepper
salt and pepper to taste

How to prepare

Wash the collards, and remove the thick center stem.
Boil them in a large pot for 30 minutes. If you're using spinach, blanch the spinach for 30 seconds and set aside.
Cut the chicken into serving pieces and put them in a pot with the water, a little salt, and one minced onion.
Boil for 5 minutes. Remove the chicken, pat dry, and set aside, reserving the broth.
Mix 1.5 cups of the broth with the peanut butter until it becomes liquid. Set aside.
Fry the chicken pieces in 4 tbsp of oil until golden. Remove the chicken.
In the same pan, put 2 minced onions and the crushed tomatoes.
Add the peanut butter sauce and cook over medium heat for 20 minutes. Stir often to avoid stickiness.
Add the chicken, shrimp or dried fish, the hot pepper, the collards or spinach, and season with salt and pepper.
Cook for 15 minutes on medium heat.
Meanwhile, slice the last two onions into rings and sauté them in 3 tbsp of oil.
Put your folon in a serving dish, and put the sautéed onion rings on top.
Serve with yams, fried plantains, rice, or manioc.

Variations

Substitute chicken with beef or lamb for a different flavor profile.
Add additional vegetables such as bell peppers or okra for added texture and flavor.

Cooking Tips & Tricks

Make sure to blanch the spinach for only 30 seconds to maintain its vibrant green color.

- Be sure to stir the peanut butter sauce often to prevent it from sticking to the pan.

- Adjust the amount of hot pepper to suit your spice preference.

Serving Suggestions

Folon is traditionally served with yams, fried plantains, rice, or manioc. These starchy sides complement the rich and flavorful dish perfectly.

Cooking Techniques

Blanch the spinach for a vibrant green color.

- Fry the chicken until golden for added flavor and texture.

Ingredient Substitutions

Use almond butter or cashew butter as a substitute for peanut butter.

- Substitute collards with kale or Swiss chard if desired.

Make Ahead Tips

Folon can be made ahead of time and reheated before serving. Store in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Serve folon in a large serving dish with the sautéed onion rings on top for a beautiful presentation. Garnish with fresh herbs for added color and flavor.

Pairing Recommendations

Folon pairs well with a crisp green salad or a side of pickled vegetables to balance out the richness of the dish. A glass of chilled white wine or a fruity beer complements the flavors of the dish.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of folon contains approximately 500 calories, making it a satisfying and filling meal.

Carbohydrates

The carbohydrates in folon mainly come from the vegetables and peanut butter used in the dish. Each serving contains approximately 25 grams of carbohydrates.

Fats

The fats in folon primarily come from the peanut oil and peanut butter. Each serving contains approximately 30 grams of fat.

Proteins

The protein in folon comes from the chicken and shrimp or dried fish used in the dish. Each serving contains approximately 40 grams of protein.

Vitamins and minerals

Folon is rich in vitamins and minerals, particularly vitamin A, vitamin C, iron, and calcium. These nutrients are essential for overall health and well-being.

Alergens

Folon contains peanuts, so it may not be suitable for those with peanut allergies. Be sure to check for any other allergens in the ingredients used.

Summary

Folon is a nutritious and balanced meal that provides a good source of protein, fats, and carbohydrates. It is rich in vitamins and minerals, making it a healthy choice for any meal.

Summary

Folon is a delicious and hearty African dish that is perfect for any occasion. With its rich flavors and nutritious ingredients, it is sure to become a favorite in your household. Enjoy this flavorful dish with your favorite sides for a satisfying meal.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Folon. It was a warm summer day, and I was visiting my dear friend Maria in her quaint little village in Italy. Maria was known throughout the village for her incredible cooking skills, and I always looked forward to trying her delicious creations.

On this particular day, Maria invited me into her kitchen to help her prepare lunch for her family. As we chatted and chopped vegetables, Maria suddenly reached into her old recipe box and pulled out a faded, yellowed piece of paper.

"This is a recipe for Folon," she said with a mischievous smile. "It has been passed down in my family for generations."

I watched as Maria expertly mixed together the ingredients, her hands moving with a grace and ease that only comes from years of practice. The aroma that filled the kitchen was intoxicating, a tantalizing mix of herbs and spices that made my mouth water.

As we sat down to enjoy the meal, I took my first bite of Folon and was instantly transported to a world of flavor and tradition. The dish was a perfect blend of savory and sweet, with tender chunks of meat and vegetables simmered in a rich, hearty broth.

I knew right then and there that I had to learn how to make this dish for myself. Maria graciously shared the recipe with me, and I made sure to write it down in my own recipe book before I left her village.

Back home in my own kitchen, I set to work recreating Maria's Folon recipe. I carefully measured and mixed, following each step with precision and care. The scent of the simmering stew filled my home, bringing back memories of my time in Italy and the warmth of Maria's kitchen.

When I finally sat down to taste my own version of Folon, I was overcome with emotion. The flavors were just as I remembered, transporting me back to that sunny day in Maria's kitchen. I couldn't believe that I had managed to recreate such a special dish with just a few simple ingredients and a lot of love.

From that day on, Folon became a staple in my cooking repertoire. I would make it for special occasions and family gatherings, always receiving rave reviews from my loved ones. Each time I prepared the dish, I would think of Maria and the bond we shared over our love of food and tradition.

As the years went by, I continued to add my own twist to the recipe, experimenting with different herbs and spices to make it my own. I even passed the recipe down to my own children, hoping that they would carry on the tradition of making Folon for generations to come.

Now, whenever I make Folon, I can't help but smile as I remember that fateful day in Maria's kitchen. The recipe may have come from her family, but it has now become a part of mine, a reminder of the power of food to bring people together and create lasting memories. And for that, I will always be grateful.