Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Shrimp | 100g cooked | 99 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Fish | 1 tbsp (18ml) | 6 |
| 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
- 2 Bundles Okra Leaves
- 1/2 Pint Palmoil
- 2 Dried Fish
- 1 lb. Beef
- 1/2 Cup Cockle or Shrimps (dried)
- 2 Red Peppers
- 1 Large Onion
- 3 Cups Water
- 1/2 Teaspoon Cooking Soda
- Salt to taste
Directions
Cut meat into 1-inch cubes and put into a saucepan with water, cockle, or shrimps. Cook at a moderate heat
Grind onion and pepper and add to meat. Simmer until the meat is tender
Add palmoil and cook for about 10 minutes
Wash and shred leaves into large pieces and add to the sauce
Add cooking soda and cook gently
Flake fish and add to the sauce. Cook for 5 to 10 minutes until the desired consistency is reached
Add salt to taste
Serve with foofoo or rice
Category:Sierra Leonean Recipes
Category:Sierra Leonean Meat Dishes