Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Chili | 1 tsp (2.7g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| 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
- one small onion
- one fish
- 1/2 pound beef
- 1/2 - 1 cup red palm oil
- 2 10 oz boxes of frozen cut okra
- 2 fresh hot peppers
- 1 teaspoon of red pepper
- 4 chicken or beef maggi cubes
- 1 teaspoon of salt
- 1/2 teaspoon of curry
- 8 cups of water
Directions
Clean fish and boil in 8 cups of water until fish is done, about 10-15 minutes.
Take fish out of pan and add the beef.
Thaw and rinse okra.
Add okra to pan.
Pull fish from bones and put into pot.
Keep boiling the water and add onions, fresh hot pepper, maggi cubes, salt and curry.
Boil the superkanja until it thickens and has about one cup of water left.
Add red palm oil and turn down heat to meduim.
Continue to cook as stirring.
Superkanja will be done when palm oil comes to the top.
Instead of using fresh fish you can save yourself time and use filet of fish.
Gambians enjoy the palm oil, however, this may be changed to your liking.
After the palm oil reaches the top you may serve it over cooked rice.
Category:Gambian Recipes
Category:Gambian Meat Dishes