Mchuzi (Tanzanian Meat Stew)
For five people (quantities for ten are given below)
1kg stewing beef, cut into bite-size pieces
1½ tsp salt
1 tsp lemon juice
1 large onion, chopped
2 tbsp cooking oil
3 medium-sized potatoes, peeled and cubed
3 medium-sized carrots, peeled and sliced
1 tsp curry powder
1 beef stock cube plus 250ml water (‘beef stock’)
Savoury Rice (see Side Dishes) or another spicy rice, to serve
Method
1. Put the meat into a large saucepan with the salt and lemon juice and just enough water to cover the meat.
2. Bring to the boil, then simmer gently, covered, for 45 minutes or until the meat is tender, topping up with hot water if necessary.
3. Heat the oil in a frying pan over medium-low heat and cook the onions until they become golden.
4. Add the onions, potatoes and carrots to the meat, with the curry powder and ‘beef stock’.
5. Simmer, covered, until the vegetables are tender. Serve with a spicy rice.
Each serving provides:
Kcal: 613
Protein: 62.3g
Fat: 28.7g (of which saturated fat: 8.5g)
Carbohydrate: 29.2g (of which sugars: 7.6g)
Fibre: 4.3g.
Nutrition Points:
a) Beef is a good source of Iron and Zinc.
b) Carrots provide Beta-Carotene which the body converts into Vitamin A
Serving Suggestion:
a) Add some canned, drained chick peas or beans for extra protein.
For ten people
2kg stewing beef, cut into bite-size pieces
3 tsp salt
2 tsp lemon juice
2 large onions, peeled and chopped
4 tbsp cooking oil
6 medium-sized potatoes, peeled and cubed
6 medium-sized carrots, peeled and sliced
2 tsp curry powder
2 beef stock cubes plus 500ml water (‘beef stock’)
Savoury Rice (see Side Dishes) or another spicy rice, to serve
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