Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 32 oz canned small okra
- 14 oz stew meat, cubed
- 32 oz tomatoes, peeled and chopped
- 1 1/2 cups water
- 1/2 tbsp salt
- 1/2 tspn ground allspice
- 1/2 tspn ground cinnamon
- 2 tbls butter or shortening
- 1 small onion, finely chopped
- 1 head garlic, peeled and crushed with a dash of salt
- a bunch of green coriander, finely chopped
- 1 lemon, squeezed
- =
Directions
Sauté stew meat with shortening.
Place meat in another pot.
Cover with water.
Cover and cook for 2 hours.
Place aside.
Sauté onion with shortening until transparent.
Stir in okra for 8 minutes.
Stir in garlic and coriander for another 3 minutes.
Add tomatoes, meat, stock, lemon juice and spices.
Shake the pot twice on moderate heat.
Cover and cook for 25 minutes.
Serve hot accompanied with rice.