FRIED MEAT

Preparation time:   5 minutes

Cooking time:         30 minutes

Ingredients

1 pound beef

2 medium onions

¾ teaspoon salt

2 tablespoons of parsley or cilantro

1 green bell pepper

3 medium tomatoes

3 cloves of garlic

1 tablespoon of vegetable oil

Preparation

Chop the onions.

Crush the garlic.

Chop the tomatoes.

Heat the onions and the tomatoes.

Wash the meat, clean it if needed.

Cut the meat into small pieces.

Cooking

Put oil into a frying pan.

Heat oil in the pan over medium heat until it is hot.

Add the meat, water and salt.

Wait until the water is drained for about 10 to 15 minutes.

Add chopped onions, garlic, parsley, green pepper.

Cook it in the pan for about 8 to 10 minutes.

Add chopped tomatoes.

Mix everything slowly for 5 minutes.

Stir it well.

Serve with plain rice or green boiled bananas (matoke).

Serves 6.

Dietitian’s Verdict (per serving):

Calories: 197

Fat: 7.2 g

Sodium: 136 mg

Cholesterol: 67 mg

Sugar: 4.3 g

Protein: 24.3 g

Fiber: 1.9 g

Total carbs: 8.0 g

Nutrition Grade: A