Shoko (Ghanaian Beef and Spinach Stew)

For five people (quantities for ten are given below)

125ml peanut or other vegetable oil
1kg boneless stewing beef, cubed
250ml water
½ tsp chopped green chilli
½ tsp chilli powder
1 tsp salt
4 large tomatoes (about 450g), chopped
6 medium-sized onions, finely chopped (about 900g)
1kg fresh baby spinach* leaves, washed and chopped into small pieces

* If you use fresh mature spinach, increase the quantity to 2½ kg and remove
their tough stems and veins before washing (thoroughly) and chopping.

* At a stretch, you could even use, for 5 people, 400g frozen spinach, defrosted,
for this dish. Just chop the leaves a bit and stir them in at the end to heat
through before serving.

Method

1. In a heavy pan heat the oil over medium heat and brown the beef on all sides.
2. Add the water, reduce the heat to low and simmer, covered, for 1-1½ hours or until the beef is cooked and tender.
3. Add the chopped chilli and chilli powder, salt, tomatoes and onions. Cook, uncovered, until the vegetables are tender and very little water is left.
4. Add the spinach and stir until it is just tender.

Each serving provides:
Kcal: 716
Protein: 64.7g
Fat: 46.3g (of which saturated fat 12.7g)
Carbohydrate: 11.2g (of which sugars 9.3g)
Fibre: 6.6g

Nutrition Points:

a) This dish has a high amount of protein.
b) This dish also has a high amount of iron.
c) This dish has a medium amount of folic acid.

Serving Suggestion:

a) Serve this dish with maize (polenta) or rice or with Cornmeal Dumplings (see Side Dishes).

For ten people:

250ml peanut or other vegetable oil
2kg boneless stewing beef, cubed
500ml water
1 tsp chopped green chilli
1 tsp chilli powder
2 tsp salt
8 large tomatoes (about 900g), chopped
12 medium-sized onions (about 1.8kg), finely chopped
2kg fresh baby spinach* leaves, washed, chopped into
small pieces

* If you use fresh mature spinach, increase the quantity to 5kg and remove
their tough stems and veins before washing (thoroughly) and chopping.

* At a stretch, you could even use, for 10 people, 800g frozen spinach,
defrosted, for this dish. Just chop the leaves a bit and stir them in at the end
to heat through before serving.

Feedback

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