Estimated Nutrition (whole recipe, rough)
Counts 9 of 12 ingredients — the other 3 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 |
| Pork | 100g cooked | 242 |
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Stew | not in our table | 0 |
| Water | not in our table | 0 |
| Pigeon Pea | 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
- 8 oz. Stew beef
- 1 large carrot - peeled and sliced
- 2 medium potatoes - peeled and quartered
- 2 tbsp. Bajan Seasoning
- 1/4 tsp. Seasoned salt
- 1 tbsp. Gravy browning
- 2 tbsp. Tomato ketchup
- 1 cup Water
- 2 tbsp. Vegetable oil
- 2 cups long grain rice soaked in water for 2 hours
- 1/2 cup pigeon peas soaked in water overnight
- 1 oz. Salt pork
- 1/2 tsp. Thyme
- 4 cups water
Directions
Wash and cut beef into bite sized pieces then rub with the Bajan Seasoning and Tomato Ketchup.
Heat the oil in a skillet and stir fry the meat for 10 minutes.
Pour in the gravy browning and cook for another 5 minutes.
Add the water, cover and simmer for 30 minutes.
Stir in the carrot and potatoes, adjust the seasonings with a little seasoned salt, and cook for another 15 minutes.
Add a little more water if necessary.
The meat should be tender after 45 minutes of cooking but if not go a while longer.
Place the peas, salt pork and the thyme in a pan with 4 cups water and bring to the boil.
Reduce heat and simmer for 30 minutes or until peas are tender.
Wash and drain rice and add to the pan.
Pour in enough water to just be level with the rice and peas mixture.
Bring to the boil then reduce heat to its lowest level, cover and simmer for about 20 minutes
Category:Barbadian Recipes
Category:Barbadian Meat Dishes