Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Salt | 1 tsp (6g) | 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
- salt (to taste)
- 2-3 Lbs of beef, cut into large bite-sized pieces
- 1 dozen wild mango kernels, crushed with a mortar and pestle
- 1 cup palm oil, or any oil
- 2 tomatoes, peeled and chopped
- 1 onion, finely chopped
- 1-2 tbsp dried shrimp
- cayenne pepper or red pepper (to taste)
Directions
In a large pot bring a few cups of salted water to a boil. Add the meat and cook it for a few minutes. Drain and remove the meat and set it aside.
If using whole wild mango kernels, heat half the oil in a skillet. Add the kernels. Cook on low heat, stirring often.
Heat the remaining oil to the pot the meat was cooked in. Add the tomato, onion, and dried shrimp. Cook for a few minutes then add the meat. Reduce heat, cover and simmer for an hour.
While the meat-tomato-onion mixture is simmering, use a potato-masher to crush the wild mango kernels. Keep warm.
When the meat is fully cooked and tender, stir in the crushed kernels bit by bit. Be careful to avoid forming lumps. Continue to simmer, stirring often, for a few minutes or until the sauce reaches the desired thickness. Adjust seasoning. Serve meat and sauce with boiled sweet potato.
Category:Congolese Recipes
Category:Congolese Meat Dishes