By Food System Team
Rwandan Beef Stew
Joseph Gatabazi, a chef at Happy Corner restaurant in Nyabugogo says it’s a straightforward stew to which all sorts of root veggies can be added.
Updated at: Thu, 17 Aug 2023 10:01:56 GMT
Nutrition balance score
Good
Glycemic Index
42
Low
Glycemic Load
16
Moderate
Nutrition per serving
Calories386.6 kcal (19%)
Total Fat11.6 g (17%)
Carbs37 g (14%)
Sugars3.8 g (4%)
Protein34.5 g (69%)
Sodium512.6 mg (26%)
Fiber2.7 g (10%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
2 poundsstewing beef
cut into 1/2- inch pieces
1onion
medium, chopped
2 Tbsvegetable oil
3green plantains
large, peeled and cut into one1/2-inch slices
4 tablespoonslemon juice
freshly squeezed
1tomato
large, peeled, seeded and coarsely chopped
1 teaspoonsalt
½ teaspoonpoultry seasoning
¼ teaspoonfreshly ground black pepper
Instructions
Step 1
In a heavy casserole dish, brown the beef and onion in oil.
Step 2
Rub the plantain slices with lemon juice and add them to the browned beef and onions.
Step 3
Cook for 5 minutes over low heat, stirring constantly to make sure they do not stick.
Step 4
Add the remaining ingredients and water to cover them.
Step 5
Cover the casserole and cook over low heat for 1 1/2 to 2 hours.
Step 6
Add more water if needed, and stir occasionally so that the ingredients do not stick.
Step 7
Serve it with a crusty bread to sop up all the sauce. This is soul-satisfying comfort food for a cold night. Enjoy!
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