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Mashed Bananas and Stir-fried Beef Recipe

Mashed Bananas and Stir fried Beef

Mashed Bananas and Stir fried Beef

Mashed bananas are a popular dish among many Kenyan communities. It is usually mashed to a light paste and sometimes served with added milk. Green leafy vegetables are typically mashed together.

Stir-fried beef is common across many communities in Kenya. It is usually accompanied by Ugali, rice, potatoes, or bananas.

Ingredients

For the Mashed bananas:

  • 14 (1.2 kg) bananas, green, raw, unpeeled
  • 3 ¼ cups (702 g) water
  • ¾ tsp. (4 g) salt, iodized
  • 8 ½ tbsp. (113 g) margarine

For the Stir fried beef:

  • 1 kg beef, raw, medium fat
  • 3 cups (646 g) water
  • 2 (176 g) onions, red skinned, raw, unpeeled
  • 3 (295 g) tomatoes, red, ripe
  • 3 tablespoons (36 g) cooking oil
  • 1 ½ tsp. (7 g) salt, iodized

Instructions for the Mashed bananas

  1. Peel the bananas and then wash them.
  2. Put the bananas in a cooking pot.
  3. Add the water and salt.
  4. Boil until the bananas are tender.
  5. Add the margarine.
  6. Mash the bananas into a smooth paste and serve with the stir-fried beef

Nutrition information for the Mashed bananas

Nutrition data per 100g of recipe:

  • Energy 568 kJ/ 136 kcal
  • Fat 7.8 g
  • Carbohydrates 14.3 g
  • Protein 1 g
  • Fiber 2.6 g
  • Vitamin A 63 mcg
  • Iron 0.5 mg
  • Zinc 0.16 mg
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Cook Time

Prep timeCook timeReady inYields

1 hour 40 min

20 min

2 hours

Serves 4 people

Instructions for the Stir-fried beef

  1. Chop the beef into small cubes.
  2. Peel the onions, chop them into small pieces and place them in a bowl
  3. Wash the tomatoes, chop them into pieces and place them in a separate bowl.
  4. Put the meat into a cooking pot, add 3 cups of water, and boil for 1 hour.
  5. Strain the remaining liquid and keep it separate.
  6. Heat the cooking oil in a cooking pot, add onions and cook until golden brown.
  7. Add tomatoes and cook until tender.
  8. Add salt and meat, then stir and cook for 7-10 minutes.
  9. Add half of the strained water then stir and cover the cooking pot
  10. Cook for 30 minutes.
  11. Add the rest of the strained water and cook until all the water dries.
  12. Remove from the heat.

Nutrition data per 100g of recipe:

  • Energy 1,066 kJ/ 255 kcal
  • Fat 14.1 g
  • Carbohydrates 5.0 g
  • Protein 26.7 g
  • Fiber 1.0 g
  • Vitamin A 19 mcg
  • Iron 16.4 mg
  • Zinc 5.13 mg

© 2022 Uriel Kushiel

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