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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  African >> Rest Africa >> Namibian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Cut the bolo or chuck into cubes and saw the trotter into portions. | 2. Heat the cooking oil in a potjie and brown the meat. Add the onion and fry until it is translucent. | 3. Season with salt and pepper and add the pearl wheat and tomatoes. | 4. Heat the wine and meat stock together in a small pan over the fire, then pour the liquid into the potjie and cover with the lid. | 5. Let the meat simmer over low coals for 3-4 hours, until it is tender. | 6. Layer the leeks and baby marrows on top and simmer for another 20 minutes. | 7. This can be made in a crockpot by cooking the same length of time on medium. If your crockpot does not have a medium cook 90 minutes on high then turn to low. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
beef chuck	1 1/2	1/2	boneless	952.0022	2.108	143.6843	41.2761
pork trotter	1			151.3	0.0	33.66	0.85
cooking oil	2	tablespoons		-	-	-	-
onion	2		sliced	128.0	29.888	3.52	0.32
salt	2	teaspoons		-	-	-	-
black pepper			ground	-	-	-	-
pearl wheat	6	ounces	uncooked	151.3	0.0	33.66	0.85
tomato	4		peeled chopped	248.2759	55.0525	12.9535	2.1589
white wine	1	cup		-	-	-	-
beef stock	1	cup		171.36	18.6732	6.3252	8.0892
leek	2		sliced	108.58	25.186999999999998	2.67	0.534
zucchini	5		sliced	11.55	1.7105	1.4905	0.22

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.