Name: Okra stew
Prep time: 1 h
Cook time: 1 h
Yield: 995 grams
Ingredients: 400 grams of beef, cured, thin-sliced beef; 2 cups of okra, raw (200 g); 100 grams of onion, raw; 2 tablespoons of oil, olive (22 g); 6 cloves of garlic, raw (18 g); 50 grams of tomato paste, canned; 1 cup, chopped of tomatoes, orange, raw (158 g); 4 measures of lemon juice, fresh (40 g); 1 level teaspoon of salt (5 g); 1 level teaspoon of pepper, black (2 g)

Main dish

Ingredients

or400 grams of beef, cured, thin-sliced beef

or2 cups of okra, raw (200 g)

or100 grams of onion, raw

or2 tablespoons of oil, olive (22 g)

or6 cloves of garlic, raw (18 g)

or50 grams of tomato paste, canned

or1 cup, chopped of tomatoes, orange, raw (158 g)

or4 measures of lemon juice, fresh (40 g)

or1 level teaspoon of salt (5 g)

or1 level teaspoon of pepper, black (2 g)

Preparation

1. In a medium casserole heat the oil and lightly brown the onion, small beef lean cubes and garlic. After add the tomato paste, chopped tomatoes, okra, lemon juice, water and season. 2.Lower the heat and cook till meat is soft.

Nutritional information

	Per 100 g	Per portion (249 g)	% DRI
Energy	111 kcal	276 kcal	14 %
Fat	4 g	10 g	15 %
Fatty acids, total saturated	1 g	2 g	12 %
Cholesterol	16 mg	41 mg	14 %
Sodium	790 mg	1965 mg	82 %
Carbohydrate	7 g	17 g	6 %
Sugars	1 g	4 g
Fiber	1 g	3 g	12 %
Protein	12 g	31 g

Recipes ofVictoria Kolozian

Nutritionist

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Okra stew

Monday, September 10, 2018