Directions:
- In large saucepan brown the meat in the olive oil. Put meat aside.
- (If meat became too wet, wipe pan out with paper towel. Use additional
- T oil and bring back up to heat.)
- Add onion to pan.Saute till soft. 5 min. Add garlic. Saute 30 seconds.
- Add spices. Saute til aromatic, 30 seconds.
- Add tomato paste (with a little of the water) until well blended.
- Add back in the meat (its collected juice), the rest of the water, diced tomatoes and okra.
- Bring to boil.
- Reduce heat to low. Partially cover. Cook 1 hour. Uncover and cook 1/2 hour more or until meat is tender and done.
- The sauce should thicken as it cooks. If not, add a bit of corn starch/water slurry.
- Serve over rice.
- Enjoy!
- ** John likes Beef Round Sirloin Tip Roast**
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 298.69 Kcal (1251 kJ) | ||
| Calories from fat | 92.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.32g | 16% | |
|---|---|---|---|
| Cholesterol | 71.43mg | 24% | |
| Sodium | 540.4mg | 23% | |
| Potassium | 1157.95mg | 25% | |
| Total Carbs | 21.5g | 7% | |
| Sugars | 8.22g | 33% | |
| Dietary Fiber | 7.33g | 29% | |
| Protein | 29.15g | 58% | |
| Vitamin C | 44.5mg | 74% | |
| Iron | 3.9mg | 22% | |
| Calcium | 187.9mg | 19% | |
| Amount Per 100 g | |||
| Calories | 41.13 Kcal (172 kJ) | ||
| Calories from fat | 12.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.42g | 16% | |
|---|---|---|---|
| Cholesterol | 9.84mg | 24% | |
| Sodium | 74.42mg | 23% | |
| Potassium | 159.47mg | 25% | |
| Total Carbs | 2.96g | 7% | |
| Sugars | 1.13g | 33% | |
| Dietary Fiber | 1.01g | 29% | |
| Protein | 4.01g | 58% | |
| Vitamin C | 6.1mg | 74% | |
| Iron | 0.5mg | 22% | |
| Calcium | 25.9mg | 19% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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