Beef stew with Caribbean seasoning
Toss the beef with half the garlic & ginger & half the jerk, seasoning with black pepper. Heat the oil in a medium casserole dish & fry the beef for 3 mins. Remove. Fry the onion in the remaining ginger & garlic for 5 mins. Stir in the jerk, thyme, pepper & sweet potatoes, cook for 2 mins then add the stock cube, okra, butter beans and coconut milk. Simmer for 15-20 mins, add the kale & beef & cook for 2 mins until the beef is hot through, season to taste.
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Serving Size: 1 Serving (627g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 724 | ||
Calories from Fat: 356 (49%) | ||
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Amt Per Serving | % DV | |
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Total Fat 39.5g | 53 % | |
Saturated Fat 25.1g | 125 % | |
Monounsaturated Fat 9.2g | ||
Polyunsanturated Fat 1.3g | ||
Cholesterol 87mg | 27 % | |
Sodium 144.8mg | 5 % | |
Potassium 1701.6mg | 45 % | |
Total Carbohydrate 51.4g | 15 % | |
Dietary Fiber 11.5g | 46 % | |
Sugars, other 39.9g | ||
Protein 43.4g | 62 % | |
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: 724
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