Okra Meat Dish
This is traditional dish among the Nubian community. It is prepared with okra and meat giving it a smooth and soft appeal. The blend of garlic brings out a unique aroma to the dish which is enjoyed by the entire family. It is often eaten with rice
Ingredients
367 g okra
2 red skinned onions, raw, unpeeled (208g)
5 tomatoes, red, ripe (435 g)
3 cloves (18 g) garlic
700 g meat, beef
¼ cup (40 g) cooking oil
2 ½ tsp. (13 g) salt, iodized
2 Royco® cubes (8 g)
1 tsp. (2 g) curry powder
65 g coriander leaves
11/8 cups (253 g) water
Preparation 15 minutes | Cooking 1 hour | Serves 4
• Wash and chop the onions, tomatoes, garlic and coriander leaves into separate bowls.
• Put the onions in cooking oil in a pot and cook until golden brown.
• Add meat followed by salt then stir and allow it to cook for 10 minutes.
• Add tomatoes and simmer until the tomatoes are tender.
• Add curry powder, 2 Royco® cubes and continue to simmer the meat.
• Add coriander, okra and all the water.
• Allow to simmer for 5-10 minutes
• Add garlic, stir and simmer for another 15 minutes or until ready.
• Serve
Nutrition data per 100g of recipe:
Energy 394 kJ/ 94 kcal |│ Fat 5.1 g |│ Carbohydrates 3.2 g │| Protein 8.2 g │| Fibre 1.3 g │
Vitamin A 15 mcg │| Iron 5.2 mg │| Zinc 1.65 mg
Kenyan Food Recipes download pdf
