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 |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chocolate | 1 oz (28g) semisweet | 155 |
| Vegetable | 1 tbsp (14g) | 120 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
| Conch | not in our table | 0 |
| Plantain | not in our table | 0 |
| Soup | 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
- 5-6 large conch
- 1 small Pig's Tail (trim excess fat)
- 1 lime or 2 tblsps vinegar30ml
- 1/2 lb cocoa 225g
- 2 green plantain (sliced)
- 8 fingers okra
- 1 medium onion (sliced)
- 2 tblsps flour 30ml
- 1 tblsp fat 30ml
- 1 tsp salt 5ml
- 1/2 tsp pepper 2ml
- 1 tin Vegetable Soup (optional)
Directions
Remove dark covering from conch. (Use lime juice to make less slippery)
Wash and pound conch.
Boil conch and pig's tail for 15 minutes (throw away water).
Add 4-6 cups water to conch and tail. Boil until tender. (Use pressure cooker if available)
Add cocoa, okra and plantain and simmer for another 15-20 minutes.
Add sliced onions and brown flour to stew.
In frying pan add 2 tbsp fat and 2 tbsp flour. Fry until mixture is dark beige in colour. Keep stirring. Then add 1/2 cup water gradually to make a sauce.
Add this to stew. Taste and season if necesary.
Add soup. Serve hot with white rice or serve separately as a soup. Serves 8. Use as main course.
Category:Belizean Recipes
Category:Belizean Soups