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West African Okra Sauce Recipe Video
|Okra||500 Gram, cut finely (Gumbo)|
|Beef||300 Gram, cut in cubes|
|Palm oil||200 Milliliter|
|Onions||2 , sliced|
|Chicken seasoning||2 Teaspoon|
Calories 665 Calories from Fat 526
% Daily Value*
Total Fat 59 g91.3%
Saturated Fat 28.3 g141.3%
Trans Fat 0 g
Cholesterol 46.5 mg
Sodium 151.3 mg6.3%
Total Carbohydrates 18 g5.8%
Dietary Fiber 5.6 g22.2%
Sugars 4.9 g
Protein 19 g38.1%
Vitamin A 12.5% Vitamin C 83.2%
Calcium 14.6% Iron 20.1%
*Based on a 2000 Calorie diet
finely (as you see on the video).
in a saucepan put meat,fish ,500ml of water and 1 teaspoon of salt and bring it to boil for 15-20mn.Then simply remove the fish and add the okras and the remaining water.
After another 15mn add the onions,palm oil and the chicken seasoning.In the same time, remove the fish's bornes and reserve it.
stir the sauce regularly(okras are very easy to burn).then add chillies and salt for taste.
Wait another 15mn before adding the fish.
stir regularly till you can see the palm oil(arround 10-15mn).
Then serves with rice.And enjoy it!
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