Fruity Spiced Meat Stew

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Fruity Spiced Meat Stew
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Health Score:
Health Score
7,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
2 h. 30 min.
Preparation
Calories:
1002
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,002 kcal(48 %)
Protein98.98 g(101 %)
Fat54.52 g(47 %)
Carbohydrates26.28 g(18 %)
Sugar added0 g(0 %)
Roughage5.48 g(18 %)
Vitamin A30.15 mg(3,769 %)
Vitamin D0 μg(0 %)
Vitamin E1.28 mg(11 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.84 mg(76 %)
Niacin38.43 mg(320 %)
Vitamin B₆0.79 mg(56 %)
Folate100.71 μg(34 %)
Pantothenic acid2.41 mg(40 %)
Biotin10.52 μg(23 %)
Vitamin B₁₂9.1 μg(303 %)
Vitamin C35.77 mg(38 %)
Potassium1,280.15 mg(32 %)
Calcium148.14 mg(15 %)
Magnesium117.35 mg(39 %)
Iron10.25 mg(68 %)
Iodine6.52 μg(3 %)
Zinc23.31 mg(291 %)
Saturated fatty acids18.85 g
Cholesterol344.09 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2 tablespoons
6 cups
boneless Lamb shoulder (trimmed of fat and cut into bite-sized pieces)
2
large onions (sliced)
3 teaspoons
1 teaspoon
1 teaspoon
ground cinnamon
2
whole cloves (lightly crushed)
2
bay leaves (crumbled)
freshly ground Black pepper
½ cup
2 ½ cups
lamb (or vegetable stock)
1
green pepper (seeded and cut into bite sized pieces)
2
Banana (cut into thick slices)
cooked Rice (to serve)
Cilantro (to serve)
How healthy are the main ingredients?
TurmericcinnamonclovesBananaCilantro

Preparation steps

1.
Heat the oil in a heavy-based frying pan and brown the meat on all sides. This may need to be done in batches. Transfer to a heatproof casserole.
2.
Add the sliced onions to the frying pan and cook until soft, transfer to the casserole.
3.
Add the curry powder, turmeric, cinnamon, crushed cloves, black pepper and bay leafs to the casserole, and cook out for 2 minutes. Season with salt and pepper to taste.
4.
Add the vinegar and stock, bring to the boil, reduce heat, cover and simmer for 2 hours.
5.
30 minutes before the end of cooking add the green pepper.
6.
15 minutes before the end of cooking add the thickly sliced banana. Adjust seasoning to taste.
7.
When cooked, serve with boiled rice. Garnish with fresh coriander leaves.
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