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Efo Riro and Pounded Yam

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)339.7209
Energy (kCal)1886.3305
Carbohydrates (g)38.1735
Total fats (g)40.6078
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. * Wash, season and bring all meats to boil. Season with 1 tablespoon of salt, 2 cubes of maggi, 1 tablespoon of dry pepper and boil till meat is tender. | 2. *Blend tomatoes and scotch bonnet peppers and boil till water dries. | 3. *If using raw spinach, wash and blanch your spinach to get rid of excess water and shred. | 4. *Separate meats and stock into different bowls. Heat up groundnut oil and fry meats till brown. | 5. *Heat up palm oil and pour in chopped onions and fry. | 6. *Pour in blended tomatoes and pepper and fry. | 7. *Add stock, salt, maggi, crayfish powder, locust beans and leave to simmer for 5 minutes. | 8. *Add fried meats and stir inches. | 9. *Add chopped spinach and stir inches Leave to simmer for 2 minutes. | 10. Serve with Pounded yam or with any accompaniment of your choice. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    spinach 3 bunches - - - -
    beef 2 1060.8024 0.0 209.1685 24.3894
    tripe 1 - - - -
    goat meat 1 lb 648.2681 0.0 122.8536 13.735999999999999
    tomato 5 110.7 23.9235 5.412000000000001 1.23
    scotch bonnet pepper 3 scotch - - - -
    onion 1 44.0 10.274000000000001 1.21 0.11
    palm oil - - - -
    seasoning 3 tablespoons 0.0 0.0 0.0 0.0
    salt 2 tablespoons - - - -
    chili powder 1 tablespoon 22.56 3.9760000000000004 1.0768 1.1424
    vegetable oil - - - -

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



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