|Okra/1 x 28 oz (800 g) can||500 Gram|
|Stewing meat||500 Gram|
|Ghee/Substitute||1⁄2 Cup (8 tbs)|
|Ripe tomatoes||2 Medium|
|Salt||1 1⁄2 Teaspoon|
|Black pepper||1⁄2 Teaspoon|
|Mixed spices||1⁄2 Teaspoon|
|Tomato paste||3 Tablespoon|
|Garlic||2 Clove (10 gm)|
|Ground coriander||1 Teaspoon|
|Lemon juice||2 Tablespoon|
Wash the fresh okra, and cut off the stems.
Lightly brown the meat and onion in ghee, using the pot in which the stew is to be cooked.
Add the fresh okra and fry gently for a few minutes.
Mix in tomatoes and simmer for a few minutes.
Season with salt, pepper and mixed spices.
Add the tomato paste diluted with water.
Bring to the boil, cover and simmer until meat is tender, adding more water if necessary.
Crush the garlic with a little salt and fry with the coriander in 1 tablespoon of ghee until the garlic smells sweet.
Stir this mixture into the cooked stew and add the lemon juice.
Canned okra may by used, but do not add until meat is tender.
Calories 447 Calories from Fat 286
% Daily Value*
Total Fat 32 g49.5%
Saturated Fat 14.3 g71.5%
Trans Fat 0 g
Cholesterol 109.4 mg36.5%
Sodium 564.3 mg23.5%
Total Carbohydrates 16 g5.2%
Dietary Fiber 5 g19.9%
Sugars 5.3 g
Protein 26 g51.2%
Vitamin A 17.6% Vitamin C 52.3%
Calcium 10.8% Iron 14.1%
*Based on a 2000 Calorie diet