Trim off the ends of the okra and slice it into thin rounds about 1/2 inch in diameter. In a large, heavy saucepan, heat the oil and fry the onions until they are light brown. Stirring all the time, add the sliced okra, aubergines, ginger, chillies and mashed tomato in that order but allow 3 minutes simmering time between each addition. This dish burns easily so stir regularly. Simmer for about 10 minutes on low heat. Add the dried prawns, salted dried fish, salted beef, smoked ham, pigs trotters and any other meat. Simmer for a further 10-15 minutes until all ingredients are blended in and cooked, not mushy. Serve hot with a variety of carbohydrates, such as boiled rice, banku (cornmeal dumplings), boiled potatoes, yams, cocoyams (taro), plantains (giant tropical bananas), cassava, gari (coarse cassava powder). Note: If using plain vegetable oil add 2tsp turmeric.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (174g)|
|Recipe Makes: 4 servings|
|Calories from Fat: 1 (3%)|
|Amt Per Serving||% DV|
|Total Fat 0.1g||0 %|
|Saturated Fat 0g||0 %|
|Monounsaturated Fat 0g|
|Polyunsanturated Fat 0g|
|Cholesterol 0mg||0 %|
|Sodium 7.4mg||0 %|
|Potassium 279.2mg||7 %|
|Total Carbohydrate 6.5g||2 %|
|Dietary Fiber 2.9g||12 %|
|Sugars, other 3.5g|
|Protein 1.8g||3 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 29
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