Directions:
- If you use frozen okra, you will want to take them out of the freezer the night before or very early in the morning. Spread them out to thaw them, and let any frost on them melt and dry. If you got a late start, you can blot them off with paper towels after they are thawed, but be thorough or the oil will spatter violently when frying.
- About 4 hours before you plan to make the stew, remove excess fat and cube the roast or lamb into roughly 1 inch pieces.
- In a Crock-Pot®, combine meat, the 3 Knorr® beef bullion cubes, 4 cups of water, the halved onion, and two garlic cloves (give ‘em a good whack before adding to the liquid to release the flavor).
- When the meat is nearly done, fry the okra until brown. Not golden brown, but brown. Set aside.
- Remove meat from the pot with a slotted spoon. Set aside.
- Reserve the meat stock and strain it with a fine strainer. Set aside. Discard remaining ingredients from the pot.
- Sauté chopped onions and pressed garlic in a pot. When done, add okra, meat, sauce, and reserved meat stock. Simmer on low-medium for about 10 minutes.
- The meat stock will be salty, so additional salt is usually not necessary.
- Serve over white rice. (basmati prefered for this dish).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 508.24 Kcal (2128 kJ) | ||
| Calories from fat | 322.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 35.79g | 55% | |
|---|---|---|---|
| Cholesterol | 115.35mg | 38% | |
| Sodium | 1281.98mg | 53% | |
| Potassium | 745.34mg | 16% | |
| Total Carbs | 15.51g | 5% | |
| Sugars | 6.51g | 26% | |
| Dietary Fiber | 3.97g | 16% | |
| Protein | 30.24g | 60% | |
| Vitamin C | 21.8mg | 36% | |
| Iron | 4.6mg | 25% | |
| Calcium | 175.4mg | 18% | |
| Amount Per 100 g | |||
| Calories | 95.18 Kcal (398 kJ) | ||
| Calories from fat | 60.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.7g | 55% | |
|---|---|---|---|
| Cholesterol | 21.6mg | 38% | |
| Sodium | 240.09mg | 53% | |
| Potassium | 139.59mg | 16% | |
| Total Carbs | 2.9g | 5% | |
| Sugars | 1.22g | 26% | |
| Dietary Fiber | 0.74g | 16% | |
| Protein | 5.66g | 60% | |
| Vitamin C | 4.1mg | 36% | |
| Iron | 0.9mg | 25% | |
| Calcium | 32.8mg | 18% | |
* 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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