* Exported from MasterCook *

MEAT AND OKRA STEW( BAMYA )

Recipe By :
Serving Size : 4 Preparation Time :2:30
Categories : 10-20G Low Carb Meat Beef Stews Casseroles


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 lb beef -- 1kg
or lamb cut into 1" 2.5cm cubes
2 onions -- finely chopped
2 cloves minced garlic
1 tsp ground cumin
1 tsp ground coriander
1 cup tomatoes
peeled seeded and chopped
3 tbsp tomato paste
1 cup beef stock -- or water
or more as needed
2 tbsp fresh mint -- chopped
salt and freshly ground black pepper
1 lb okra -- 500g
2 tbsp lemon juice -- 1 lemon

Okra must be cooked so that its slimy texture is eliminated.
The Greeks have the best technique for achieving this.
Trim the conical tops with a sharp knife then soak the okra in red wine vinegar
(Khall) for 30 minutes allowing 1/2 cup of vinegar per pound.
Drain, rinse and dry the okra and proceed with the recipe.
This dish is popular throughout the Middle East and can be prepared with lamb or beef. Serve over greens.

Preheat an oven to 325F/165C.
In a large frying pan over medium-high heat, warm 1 Tbsp butter or oil per serving.
Working in batches, dd the meat and fry, turning, until browned on all sides - about
10 minutes.
Using a slotted spoon transfer to a baking dish or tew pot.
Add the onions to the fat remaining in the frying pan and saute over medium heat until tender and translucent - 8-10 minutes.
Add the garlic, cumin, coriander, tomatoes, tomato paste,stock and mint.
Stir well.
Pour over the meat and season to taste with salt and pepper.
Cover and bake until all the liquid is absorbed - about 1 1/2 hours.
Taste and adjust the seasoning.

Meanwhile prepare the okra as directed in the note above.
In a saute pan over medium heat warm 1/2 Tbsp butter or oil.
Add the okra and saute for 3 minutes, stirring gently.
Remove the stew from the oven and arrange the okra on top in a spoked pattern.
Sprinkle the lemon juice evenly over the surface.
Recover the dish and return it to the oven.
Bake for 35 minutes longer.
Add stock or water if the mixture seems too dry.
Serve the Bamia stew pipinghot.




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Per Serving (excluding unknown items): 667 Calories; 44g Fat (60.3% calories from fat); 46g Protein; 20g Carbohydrate; 6g Dietary Fiber; 152mg Cholesterol; 772mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 5 Fat.

NOTES : The AUSSIE Low Carb Gourmet Tony Blakemore
e-mail Tony@carb-lite.au.com
web site www.carb-lite.au.com
Over 5,000 Low Carb, LC Diabetic, LC Kosher Recipe


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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