Okra Meat Dish

Okra Meat Dish This is traditional dish among the Nubian community. It is prepared with okra and meat giving it a smooth and soft appeal. The blend of garlic brings out a unique aroma to the dish which is enjoyed by the entire family. It is often eaten with rice Ingredients 367 g okra 2 red skinned onions, raw, unpeeled (208g) 5 tomatoes, red, ripe (435 g) 3 cloves (18 g) garlic 700 g meat, beef ¼ cup (40 g) cooking oil 2 ½ tsp. (13 g) salt, iodized 2 Royco® cubes (8 g) 1 tsp. (2 g) curry powder 65 g coriander leaves 11/8 cups (253 g) water Preparation 15 minutes | Cooking 1 hour | Serves 4 • Wash and chop the onions, tomatoes, garlic and coriander leaves into separate bowls. • Put the onions in cooking oil in a pot and cook until golden brown. • Add meat followed by salt then stir and allow it to cook for 10 minutes. • Add tomatoes and simmer until the tomatoes are tender. • Add curry powder, 2 Royco® cubes and continue to simmer the meat. • Add coriander, okra and all the water. • Allow to simmer for 5-10 minutes • Add garlic, stir and simmer for another 15 minutes or until ready. • Serve Nutrition data per 100g of recipe: Energy 394 kJ/ 94 kcal |│ Fat 5.1 g |│ Carbohydrates 3.2 g │| Protein 8.2 g │| Fibre 1.3 g │ Vitamin A 15 mcg │| Iron 5.2 mg │| Zinc 1.65 mg Kenyan Food Recipes download pdf