PREPARE: Delicious Beef Stew, Serve With Rice,Cassava(manioc) Ugali (pap) or Matooke (steamed bananas)

Makes: 6 servings

Preparation: 30 mins

Cooking Time: 1 hr

Ingredients

- 2 tablespoons vegetable oil

- 1 1/2 pounds boneless beef chuck steak, cut into 1-inch pieces

- 3/4 cup chopped onion

- 1 clove garlic, minced

- 3 tablespoons all-purpose flour

- 1 14 - ounce can beef broth

- 1/4 cup canned tomato puree

- 1 bay leaf

- 1 1/2 cups coarsely chopped carrot

- 1 cup coarsely chopped celery

- 1 cup coarsely chopped red sweet pepper

- 1 cup frozen pearl onions

- 1/2 cup frozen peas

- 1 1/2 teaspoons bottled hot pepper sauce

- 1/4 teaspoon dried thyme, crushed

- 1/4 teaspoon ground black pepper

- Bread soup bowls (optional)

Directions

- In a 4-quart Dutch oven, heat oil over medium-high heat.

- Cook meat, half at a time, in hot oil until brown.

- Return all meat to Dutch oven. Add the chopped onion and garlic.

- Cook until onion is tender, stirring occasionally.

- Sprinkle flour over meat mixture.

- Cook and stir until flour is lightly brown.

- Stir in broth, tomato puree, and bay leaf.

- Bring to boiling; reduce heat.

- Cover and simmer for 1 to 1-1/2 hours or until meat is tender.

- Remove and discard bay leaf.

- In a large saucepan, cook carrot, celery, sweet pepper, and the 1 cup pearl onions, covered, in a small amount of boiling salted water for 15 minutes or until tender. Drain.

- Stir drained vegetables, frozen peas, hot pepper sauce, thyme and black pepper into meat mixture; heat through.

- Season to taste.

- If you like, serve stew in a bread bowl (hollow out before filling), or serve in shallow bowls.

- Makes 6 (1-cup) main-dish servings.

Nutrition facts

Servings Per Recipe 6, Potassium (mg) 680, sugar (g) 6, fiber (g) 3, Polyunsaturated fat (g) 2, Thiamin (mg) 0, vit. C (mg) 38, vit. A (IU) 61, iron (mg) 4, cal. (kcal) 310, calcium (mg) 40, carb. (g) 14, pro. (g) 24, Monounsaturated fat (g) 8, Trans fatty acid (g) 0, sat. fat (g) 5, chol. (mg) 75, Fat, total (g) 17, Folate (µg) 44, Pyridoxine (Vit. B6) (mg) 1, Niacin (mg) 5, Riboflavin (mg) 0, sodium (mg) 436, Cobalamin (Vit. B12) (µg) 6



Tourism Observer

Vegetables In Ginger-Garlic With Sesame Seeds

A nutrition-rich, colorful mixed vegetable dish with a wonderful combination of flavors and amazing texture. The addition of sesame seeds gives it a delicious nutty taste and goes great with noodles or fried rice.

Vegetables in Ginger-Garlic with Sesame seeds Recipe

Prep & Cooking Time: 35-40 mts

Serves 4 persons

Cuisine: Indo-Chinese

.Ingredients:

1 tbsp crushed garlic

1 tbsp ginger paste

1/4 cup spring onions, finely chopped

1 onion, quartered

2 1/2 cups vegetables (baby corn, capsicum, beans, carrot, cabbage), chopped into bite sized pieces

1 tsp light soya sauce

2 tsps vinegar

1/2 tsp brown sugar

2 tbsps tomato ketchup

1/2 tsp white pepper pwd

1 1/2 tbsp cornflour (mixed in 1 cup water)

salt to taste

1 tbsp toasted sesame seeds/til

1 1/2 tbsps sesame oil or peanut oil

1 Par boil carrots, beans, baby corn in 3 cups of boiling water and pinch of salt for 3 mts. Turn off heat, strain and cool.
2 Heat a tbsp of sesame oil in a large wok, once the oil is piping hot, add half of the crushed garlic and ginger paste and stir fry for a few secs.
3 Add the chopped spring onion whites and stir for half a mt. Add the par boiled as well as the rest of the other vegetables and stir fry on high for 4-5 mts, constantly tossing them. Add salt and pepper to taste. Remove and keep aside.
4 In the same wok, add 2 tsps of oil, add remaining crushed garlic and stir for a few secs. Add brown sugar, soy sauce, tomato ketchup and vinegar. Combine well.
5 Add the cornflour mixture and cook stirring continuously till the sauce turns thick and turn off heat.
6 At the time of serving, mix in the stir fried vegetables and garnish with toasted sesame seeds and spring onion greens. Serve hot with noodles or fried rice.