Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Peanut Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Grapefruit | 1/2 fruit (123g) | 52 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Soup | 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
- two to three pounds stew meat, cut into large bite-sized pieces
- juice of one lemon, or juice of one-half grapefruit
- salt to taste
- minced chile pepper, or ground cayenne pepper or red pepper (to taste)
- two tablespoons palm oil, or peanut oil or vegetable oil
- two onions, chopped
- six to eight ripe tomatoes, chopped (or canned tomatoes)
- greens (such as spinach, collards, kale, or similar); washed and cut into pieces (optional)
- one cup of moambé or nyembwe sauce, or palm butter (or canned palm soup base, also called "sauce graine" or "noix de palme") -- or -- peanut butter
Directions
Mix together the meat, juice, salt, and hot pepper. Allow to marinate for a half hour or more.
Heat the oil in a dutch oven or large pot. Add the onions, and cook for a few minutes. Add the meat and cook until it is browned.
Add the tomatoes and a few cups of water. Reduce heat.
Add the palm nut sauce (or canned palm soup base), or peanut butter, if desired. Add greens (if desired). Cover and simmer on low heat until meat is tender, about an hour.
Category:Central African Recipes
Category:Central African Snacks