Buka Stew with Assorted Meats

Ingredients

• Palm oil
• Onion
• Tomato
• Pepper
• Locust beans
• Seasoning cube
• Assorted meat
• Stockfish

Directions

1. Add palm oil to a pot and allow to heat for 10–15 minutes. Add onion and discard after bleaching. Cool and reserve.

2. Blend together the tomatoes, pepper, onion, locust beans, and maggi seasoning.

3. Put the assorted meat in a pot, and boil until cooked. Remove the meat.

4. Pan-fry the meat in oil for 3 minutes.

5. Stir in the tomato mixture. Add the stockfish, and allow to simmer until the oil floats the top of the stew.

6. Add the bleached oil and allow to cook for 10 minutes.

7. Serve hot with rice, beans, ofada rice, etc.

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Nutrition, whole recipe (rough)

Counts 4 of 6 ingredients. The other 2 aren't in our nutrition table and add nothing above, so the real totals are higher.

What these numbers assume: 4 portions

Ingredient	Portion assumed	kcal
Olive Oil	1 tbsp (14g)	119
Onion	1 medium (110g)	44
Tomato	1 medium (123g)	22
Black Pepper	1 tsp ground (2.3g)	6
Bean	not in our table	0
Meat	not in our table	0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.