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Ингредиенты
- 1 ounce Palm oil
- 1 med Onion -- minced
- 2 x Tomatoes -- peeled and Minced
- 6 ounce Carrots -- minced
- 6 ounce Mushrooms -- minced
- 6 ounce Green chile -- minced
- 1/2 pt Vegetable stock
- 4 ounce Gari
Инструкции
- (Gari is a coarse-grained roasted, grated fermented flour, made from cassava and used as a staple food in a similar way to grnd rice)
- Cook the onion and tomatoes in the margarine or possibly palm oil, stirring till pulpy, in a non-stick saucepan. Add in carrots and fry for a few min.
- Stir in the palm oil, then add in the mushrooms, green peppers, stock and warm pepper. Cover and simmer for 10 min. Mix the gari into the sauce in handfuls, stirring constantly till all the liquid is absorbed.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 240g | |
| Recipe makes 4 servings | |
| Calories 113 | |
| Calories from Fat 65 | 58% |
| Total Fat 7.51g | 9% |
| Saturated Fat 5.84g | 23% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 434mg | 18% |
| Potassium 403mg | 12% |
| Total Carbs 11.1g | 3% |
| Dietary Fiber 3.0g | 10% |
| Sugars 4.77g | 3% |
| Protein 2.45g | 4% |
