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Braised Meat for Stews

Yields8 ServingsPrep Time15 minsCook Time1 hr 15 minsTotal Time1 hr 30 mins

How to braise meat properly for West African stews and soups.

Braised meat with onions and spices in a large cooking pot.

Main Ingredients
 4 lbs beef or goat meat chunks
 1 large onion (sliced)
 2 scotch bonnet peppers
 1 tsp salt
 1 tsp bullion
 ½ cup water
Directions
1

Rinse the beef or goat meat, and place in a heavy bottom pot with the onion, scotch bonnet pepper, bullion, salt and water.

2

Place the braising pot on low-medium heat and boil for 30 minutes undisturbed

3

After 30 minutes, stir the braising meat and add water if necessary, and continue to cook for another 30 minutes.

4

After the meat has been cooking for about 1 hour, check the consistency to see if it has reached your desired tenderness. If it has not, cover and continue to cook for another 15 minutes or until the meat is tender.

Notes

In West African cooking, braising meat often means seasoning it well and cooking it slowly over low heat in its own juices, with little to no added water, rather than searing it in oil first and then simmering in liquid.

Nutrition Facts

8 servings

Serving size

Amount per serving
Calories108
% Daily Value *
Total Fat 3.2g5%

Saturated Fat 1.2g6%
Cholesterol 45mg15%
Sodium 1098mg48%
Total Carbohydrate 3.4g2%

Dietary Fiber 0.7g3%
Total Sugars 1.9g
Protein 15.8g
Calcium 10mg1%
Iron 10mg56%
Potassium 301mg7%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.