Photo: Cala
Estimated Nutrition (whole recipe, rough)
452
Calories
29g
Protein
29g
Fat
19g
Carbs
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Scotch | not in our table | 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
- 20 okra pods
- 4 scotch bonnet chile peppers
- 10 pieces beef
- 1 onion , puréed
- 1 small stock cube
- 1 tablespoon palm oil
- 1 small bunch ikong ubong ( ugu leaves)
- ½ teaspoon salt
- 2 cup water
Directions
1
Purée the okra and chile pepper with a blender .
2
Boil the meat with the blended onion, stock cube, and other spices to taste.
3
Add the okra purée and a little palm oil. Cook the mixture until it boils.
4
Stir in the uziza and ugu leaves.
5
Remove from the heat, and let rest for 2 minutes.
6
Season with salt to taste, and serve.
Recipe sourced from
wikibooks