Beef Stew
Beef stew is the most common animal protein based stew in Kenya. It is prepared in different ways with the standard ingredients featured in this recipe. It is usually eaten with starchy dishes such as Ugali, rice, potatoes, chapatti or mashed dishes. It is more common in urban areas than in rural areas. Often, it is served for lunch or dinner and is relished by the entire family.
Ingredients
• 1 kg beef, medium fat, without bone, raw
• 2 onions, red skinned, raw, unpeeled (164 g)
• 3 tomatoes, red, ripe (304 g)
• ½ tsp. (3 g) salt, iodized
• 1½ tbsp. (20 g) cooking oil
• 3 1/8 cups (682 g) water
Preparation 10 minutes | Cooking 25 minutes |Serve 4
• Peel, wash and chop the onions and the tomatoes into separate bowls.
• Cut beef into small pieces and wash.
• Boil the meat in all the water until tender. Turn off the heat, strain the remaining water and place the meat in a separate bowl.
• Heat cooking oil in a cooking pot for 1 minute.
• Add onions and cook until soft.
• Add tomatoes and salt and cook until soft
• Add the boiled meat and stir.
• Add the liquid drained from boiling the meat, stir and cover to cook for 8 minutes.
• Turn off the heat.
• Serve.
Nutrition data per 100g of recipe:
Energy 756 kJ/ 181 kcal |│ Fat 10.4 g |│ Carbohydrates 3.8 g |│ Protein 17.7 g |│ Fibre 0.8 g │
Vitamin A 14 mcg │| Iron 11.2 mg |│ Zinc 3.48 mg
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