Estimated Nutrition (whole recipe, rough)
Counts 7 of 14 ingredients — the other 7 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Banana | 1 medium (118g) | 105 |
| Onion | 1 medium (110g) | 44 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Oil Palm | not in our table | 0 |
| Water | not in our table | 0 |
| Meat | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Seed | not in our table | 0 |
| Pepita | not in our table | 0 |
| Sauce | 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
- oil (palm oil is most authentic) and/or water
- one to two pounds stew meat (or any meat), ground or cut into very small pieces (optional)
- two or three chile peppers, chopped
- one or two onions, chopped
- two to four cups mbika, egusi, pumpkin seeds, or pepitas (shells or hulls removed)
- Maggi® cube or Maggi® sauce
- salt, pepper (to taste)
- banana leaves or aluminum foil
Directions
Roast and shell the egusi or mbika seeds (or their substitute) if they are not already roasted and shelled. Crush or grind them into a flour.
Fry the meat, onion, and chile pepper in an oiled skillet, until the meat is well browned.
In a large bowl combine all other ingredients, stirring until they are throughly mixed.
Add a little oil to the mixture (if desired). Add water as necessary until a thick paste is obtained. Add cooked meat, onion, and chile pepper. Mix well.
Make serving-sized packets by wrapping the mixture in banana leaves or aluminum foil. (Hint: if using banana leaves, warm them for a minute in a hot oven or over the grill to make them more flexible. Remove the center ribs of each leaf by cutting across it with a knife and pulling it off. Cut the ends off each leaf to form a large rectangle.) Cook in a hot oven or on an outdoor grill for thirty minutes (or more), until hot all the way through and meat is done -- or -- steam on a rack in a large covered pot of boiling water.
Category:Central African Recipes
Category:Central African Meat Dishes