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Ингредиенты
- 3 1/2 x Boneless beef brisket
- 1 1/2 Tbsp. Flour
- 5 Tbsp. Chicken fat or possibly oil
- 2 x Onions - thinly sliced
- 3 x Garlic cloves, peeled
- 2 can (14 ounce.each) Tomatoes
- 1 x Mango - large
- 1 tsp Salt
- 1/2 tsp Dry red pepper flakes
- 1 tsp Chili pwdr
- 1 x Cinnamon stick
- 2 x Bay leaves
- 4 Tbsp. Honey
- 4 x Carrots - sliced
- 2 x Sweet potatoes, peeled and cubed
- 7 ounce Pitted prunes
- 2 can (14 ounce. each) red kidney beans
- 4 Tbsp. Minced fresh corriander
Инструкции
- Rinse beef under cool water, dry well with paper towels. Dredge meat with flour on both sides Peel and puree mango and set aside
- In a large casserole with a tight fitting lid, over medium-high heat, add in 2 to 3 Tbsp. chicken fat or possibly oil. Add in beef and cook till side is well browned, 5 to 7 min. Turn beef and cook till second side is also well browned - 4 to 5 min longer,. Remove to a plate, and set aside.
- Add in remaining chicken fat or possibly oil and onions. Cook till onion is softened and beginning to colour, 3 to 5 min. Stir in garlic and cook 1 minute longer. Pour in tomatoes and their juice, srirring to break up tomatoes and scrape any meat juices. Add in pureed mango, salt, red pepper flakes, chili pwdr, cinnamon stick , bay leaves and honey. Cook stirring often, 2 to 3 min.
- Return beef to casserole and pour sufficient water to just cover meat. Cover tightly and simmer over medium-low heat 1 1/2 hrs. Check from time to time to see if there is sufficient water.
- Rinse and drain the beans, add in to the casserole with the carrots, sweet potato chunks, and prunes. Cover and cook over medium heat, 30 min longer, adding a little more water if necessary.
- Remove meat to a deep serving platter. If liquid is too thin, reduce over medium-high heat till slightly thickened, 5 - 10 min. Spoon vegetables and beans around beef. Pour sauce over meat and sprinkle meat and vegetables with minced coriander. Serve meat cut into thin slices.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 136g | |
| Recipe makes 8 servings | |
| Calories 216 | |
| Calories from Fat 75 | 35% |
| Total Fat 8.29g | 10% |
| Saturated Fat 2.45g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 7mg | 2% |
| Sodium 328mg | 14% |
| Potassium 405mg | 12% |
| Total Carbs 36.72g | 10% |
| Dietary Fiber 3.9g | 13% |
| Sugars 22.85g | 15% |
| Protein 1.74g | 3% |
