Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| White Cabbage | 1 cup shredded (89g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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
- 250 ml (1 cup) water
- 300 g (11 oz) rump steak
- salt and pepper to taste
- 1 medium onion
- 1 medium carrot
- 1 bay leaf
- 250 g (9 oz) white cabbage, sliced
- 20 ml (4 t) olive oil
- 300 g (11 oz) potatoes
- 2 eggs, fried
- black olives to garnish
Directions
Boil 125 ml (½ cup) of the water. Add the meat, onion, carrot and bay leaf. Season and cook for 20 minutes.
Boil cabbage with 10 ml (2 t) of the olive oil.
Boil the potatoes in 125 ml water.
Slice the beef into three equal pieces, arrange on the bed of cabbage, alternating with the two fried eggs, and drizzle rest of olive oil over.
Serve with boiled potatoes, and the carrot and onion from the stock. Garnish with black olives.
Category:Mozambican Recipes
Category:Mozambican Meat Dishes