Photo: Kevin McCutcheon
Estimated Nutrition (whole recipe, rough)
779
Calories
56g
Protein
50g
Fat
28g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| 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
- 3–4 onions , peeled and thinly sliced
- Cooking oil
- 500 grams stewing lamb or beef , cut into small pieces
- 750 grams okra , washed with stems trimmed
- Salt
- Black pepper
- 3–4 spoons tomato paste
- 2–3 spoons fresh lime juice
Directions
1
Fry the sliced onion in oil until slightly golden.
2
Add the meat and fry with the onions until the color changes.
3
Add 3 glasses of hot water and bring to boil . Turn heat down and let boil slowly for about 45 minutes, adding more hot water during cooking if needed.
4
Add okra, salt, pepper, and tomato paste to the meat. Cook for another 10–15 minutes. Take care not to overcook the okras so that they do not become slippery.
5
Add lime juice and adjust seasoning. Cook for another 3–4 minutes.
6
Serve with white rice .
Recipe sourced from
wikibooks