Ingredients with Measurements:
- 1 lb bitter leaf, washed and chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 tsp salt
- 1 tsp black pepper
- 2 tbsp vegetable oil
Special equipment needed: None
Step-by-step instructions:
1. Heat the vegetable oil in a large skillet over medium heat.
2. Add the chopped onion and minced garlic, and sauté until the onion is translucent.
3. Add the sliced red and green bell peppers, and stir fry for 2-3 minutes until they start to soften.
4. Add the chopped bitter leaf, salt, and black pepper, and stir fry for another 5-7 minutes until the bitter leaf is wilted and tender.
5. Remove from heat and serve hot.
15-20 minutes
Temperature: Medium heat
Serving size: 4 servings
Nutritional information:
- Calories: 90
- Fat: 6g
- Carbohydrates: 8g
- Protein: 2g
- Fiber: 4g
Substitutions for ingredients:
- Bitter leaf can be substituted with kale or collard greens.
- Red and green bell peppers can be substituted with any color bell pepper or other vegetables such as carrots or zucchini.
Variations:
- Add cooked chicken or shrimp for a protein boost.
- Add chopped tomatoes for a more saucy stir fry.
- Add a dash of soy sauce or fish sauce for extra flavor.
Tips and tricks:
- Make sure to wash the bitter leaf thoroughly to remove any bitterness.
- Use a large skillet to prevent overcrowding and ensure even cooking.
- Stir the vegetables frequently to prevent burning.
Storage instructions:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
- Serve on a bed of rice or quinoa.
- Garnish with chopped fresh herbs such as cilantro or parsley.
Garnishes:
- Chopped fresh herbs such as cilantro or parsley.
Pairings:
- Serve with a side of plantains or yams for a traditional African meal.
Suggested side dishes:
- Rice or quinoa
- Plantains or yams
Troubleshooting advice:
- If the bitter leaf is still too bitter, blanch it in boiling water for 1-2 minutes before adding it to the stir fry.
Food safety advice:
- Make sure to wash all vegetables thoroughly before cooking.
Food history:
- Bitter leaf is a common ingredient in West African cuisine, particularly in Nigeria.
Flavor profiles:
- Bitter, savory, slightly sweet.
Serving suggestions:
- Serve as a main dish or as a side dish to a larger meal.
Related Categories
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Region: Nigerian