Preparation
time: 3 days
Cooking
time: 30 minutes
Ingredients
1 ½
pounds of beef (steak parts are best)
¼
teaspoon salt
1
big onion
2
medium tomatoes
1
green medium pepper
1
cup of milk
1
cup of coconut milk/fermented milk
1
tablespoon of tomato paste
3
cups of water
½
teaspoon salt
2
tablespoons cilantro
1
tablespoon Ghee
1
tablespoon oil
Preparation
Wash
the meat.
Cut
meat into inch-long pieces.
Salt
each piece.
Leave
it in the sun for 2 days.
When
it has dried, wash it with warm water.
Chop
the onion.
Cut
the tomatoes and peppers.
Chop
the cilantro.
Cooking
Put
oil in the pan at medium heat.
When
the pan is hot, add the onions.
After
2 minutes, add the cilantro and green pepper.
After
2 minutes, add the tomatoes.
Add
salt.
Add
the meat, plus 3 cups of water.
Cook
it about 5 minutes.
Add
a cup of fresh milk.
Continue
to cook for 6 minutes.
Add
1 cup of coconut milk.
Lower
the heat and cook for another 10 minutes.
Add
1 tablespoon of Ghee and cook 2 more minutes.
Serve
it with ugali.
Serves
6.
Dietitian's Verdict (per serving):
Calories:
385
Fat: 21.9
g
Sodium:
301 mg
Cholesterol:
110 mg
Sugar: 6.4
g
Protein:
37.6 g
Fiber:
2.2 g
Total
carbs 9.2 g
Nutrition
Grade: B
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