Ingredients with Measurements:
- 2 cups of maize flour
- 4 cups of water
- 1 lb of beef, cut into small pieces
- 1 onion, chopped
- 2 cloves of garlic, minced
- 2 tomatoes, chopped
- 2 carrots, peeled and chopped
- 1 bell pepper, chopped
- 1 cup of green beans, trimmed
- 2 tablespoons of vegetable oil
- Salt and pepper to taste
Special equipment needed:
- Large pot
- Wooden spoon
Step-by-step instructions:
1. In a large pot, bring the water to a boil.
2. Add the maize flour to the boiling water and stir continuously with a wooden spoon until it thickens and forms a dough-like consistency.
3. Reduce the heat to low and cover the pot. Let it simmer for 10-15 minutes.
4. In a separate pan, heat the vegetable oil over medium-high heat.
5. Add the beef and cook until browned on all sides.
6. Add the onions and garlic to the pan and cook until the onions are translucent.
7. Add the tomatoes, carrots, bell pepper, and green beans to the pan and stir well.
8. Season with salt and pepper to taste.
9. Cover the pan and let it cook for 10-15 minutes or until the vegetables are tender.
10. Serve the beef and vegetables over the ugali.
Time:
Preparation time: 10 minutes
Cooking time: 30-40 minutes
5. Temperature:
Medium-high heat for cooking the beef and vegetables, low heat for simmering the ugali.
Serving size:
4-6 servings
Nutritional information:
Calories per serving: 400
Fat: 15g
Carbohydrates: 45g
Protein: 25g
Substitutions for ingredients:
You can use any type of meat or vegetables you prefer. You can also substitute the maize flour with cornmeal or polenta.
Variations:
You can add different spices and herbs to the beef and vegetables for added flavor. You can also add coconut milk or peanut butter to the sauce for a creamier texture.
Tips and tricks:
Make sure to stir the ugali continuously to prevent it from sticking to the pot. You can also add more water if it becomes too thick. For a smoother texture, you can sift the maize flour before adding it to the water.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the leftovers in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve the ugali on a large platter and top with the beef and vegetables. Garnish with fresh herbs or chopped nuts.
Garnishes:
Fresh herbs, chopped nuts, or grated cheese.
Pairings:
This dish pairs well with a side salad or steamed vegetables.
Suggested side dishes:
Steamed vegetables, roasted potatoes, or a side salad.
Troubleshooting advice:
If the ugali is too thick, add more water. If it's too thin, add more maize flour.
Food safety advice:
Make sure to cook the beef and vegetables to an internal temperature of 165°F to prevent foodborne illness.
Food history:
Ugali is a staple food in many African countries, including Kenya, Tanzania, and Uganda. It is made from maize flour and is often served with meat or vegetables.
Flavor profiles:
This dish is savory and hearty, with a slightly sweet and nutty flavor from the maize flour.
Serving suggestions:
Serve this dish family-style on a large platter and let everyone serve themselves.
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Region: Kenyan