Typical Nigerian Meat Stew
Meat stew is staple in Nigeria and it’s level of nutrients and richness solely depends on the varieties of meat used. These meat range from Assorted (offal, kidney, liver, etc.), ram meat, cow meat or goat meat, cow head, cow leg, cow skin (ponmo), chicken or turkey meat and so on.
To get the best of meat stew it’s advisable to have few pieces of each kind of meat, this is because of the nutrient and sweetness derived from each of them.
Meat stew usually comprises of tomatoes, scotch bonnet (ata rodo), Red bell pepper (tatashe), meat(s) of choice, palm oil or/and vegetable oil, seasoning cubes with salt.
The quantity of puree (blend of tomatoes, ata rodo, tatashe, ginger, garlic and onions) must be proportional to the number of meats….
Nutritional benefits of meat stew
Protein : Protein speeds up chemical reactions in the body, it also regulates the activities of human cells and organs. It transports red blood cells throughout the body.
Fiber : The major role of Fiber is to keep the digestive system healthy. The regular consumption of healthy high-fiber food may reduce the risk of having colon cancer.
Sodium : Sodium is dissolved in the blood and plays a key role in maintaining blood pressure. It attracts and holds water, hence the sodium in the blood helps maintain the liquid portion of the blood.
Low Carb : Contained in diets with low carbohydrates. This implies that, meat stew is more of protein than Carbonhydrates.
Fat : Fat is an essential nutrient as it gives energy and helps the body absorb the vitamins it needs to function properly. Although, too much of fat isn’t healthy.
Cholesterol : The human body needs some cholesterol to make hormones and other substances to help in food digestion.
Ginger and/or garlic (optional)
Meat (assorted, turkey, ponmo and chicken)
- Blend together the tomatoes, scotch bonnet, tatashe, ginger, garlic with onions to form a smooth puree.
- Wash, clean and rinse the meat according to their kind.
- Slice a small bulb of onions.
Cooking time : 1hr 30 minutes
- Pour puree into a sizable cooking pot and bring to boil on a medium heat. Be sure to boil until excess water from the puree is dried up.
- In another pot, boil meat with seasonings, also on medium heat. When meat is tender, remove from heat and set aside. You may leave it as boiled meat or fry in hot vegetable oil till it turns golden brown.
- Heat up vegetable oil in another pot, add some onions, add the dried up puree. Allow to fry for 20 minutes. Add meat stock and stir, ensure it forms your desired texture (slightly thickened).
If stew mistakenly becomes watery, mix 1 or 2 tablespoons of cornflour or cornstarch with water to form a paste, then pour the paste gradually into the stew and stir.
- Add meat (fried/boiled), allow to simmer for 5 minutes. Add seasoning cubes and salt to taste, then stir again, allow to simmer for 2 minutes.
- Bring down from heat and then serve.
To be served with white rice, white yam……..