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Sunday, June 5, 2016

Beef and Okra Stew

Khamisa Baya's saucy stew comes from Sudan in Africa. Serve it over cooked rice, cornmeal or creamy wheat cereal, or with Corn Bread on the side.

By Recipes Adapted by The Canadian Living Test Kitchen

Source: Canadian Living Magazine: December 2000

1 tbsp (15 mL) olive oil
2 onions, chopped
8 cloves garlic, minced
4 beef simmering short ribs, (about 1 lb/500 g)
2 lb (907 g) stewing beef, cubed
1-1/2 cups (375 mL) crushed tomatoes
6 green cardamom pods
1 cinnamon stick
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) pepper
1/4 tsp (1 mL) ground cumin
8 oz (227 g) fresh okra, trimmed (about 2 cups/500 mL)

In large Dutch oven, heat oil over medium-high heat; cook onions and garlic, stirring occasionally, for 10 minutes or until golden.

Cut ribs into single-bone sections; add to pot along with stewing beef. Cook over high heat, stirring occasionally, for about 30 minutes or until liquid has evaporated and beef is browned.

Stir in tomatoes, cardamom pods, cinnamon stick, salt, pepper and 3 cups (750 mL) water. Cover, reduce heat and simmer, stirring occasionally, for 2 hours or until beef is tender.

Stir in cumin and scatter okra on top. Cover and cook, without stirring, for about 20 minutes or until okra is tender. Discard cardamom pods and cinnamon stick. Gently stir in okra.

Additional information : Serve with Corn Bread

Nutritional Information Per Serving: about

cal 525 pro 43g total fat 34g sat. fat 13g
carb 12g fibre 3g chol 118mg sodium 392mg

% RDI:

calcium 7 iron 34 vit A 6 vit C 23
folate 16

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