RECIPE: Mashed yam, butter beans and white fish stew. Child nutrition- variety is the spice of life. How often do you substitute food items for similarly nutrient-providing food items. Try preparing this energy bursting meal with butter beans or other suitable beans or pulses for your child. INGREDIENTS: A little cooking oil, 100g white fish, 50g cooked butter beans, 100g cooked yams, 25g optional butter, 25g red onion, 1 chopped clove garlic, 50g deseeded & chopped beef tomato, 1tpn tomato puree, 1 maggi stock cube, optional slices of deseeded red pepper. Slices of spring onion to finish. METHOD: Heat the oil in a pan and quickly fry the onions and garlic for 2 minutes. Add chopped tomato and cook out for a minute then stir in the tomato puree to thicken. Crumble maggi stock cube over tomato and add 1/2 a cup [ 120ml] water, stir and reduce heat to simmer for a minute. Stir in butter beans and pepper if using, cook for a minute and place in fish. Cover with a lid and allow fish to steam for 8-10 minutes. [See Tip]. In the mean time mash yam with butter and keep warm. Correct seasoning and consistency, finish with a fresh food item like sliced spring onion and serve with mashed yam or preferred accompaniment. TIP: In most African cookery, fish and other seafoods are cooked longer to an almost dry firmness, for a longer ready-to-eat shelf life in the fridge. However to gain maximum nutritional content and flavour, fish should be ideally cooked for 20 minutes. To avoid overcooking and depending on the type of fish, cooking time can be further reduced if the cuts of fish are smaller or if its to be served immediately,
Posted on: Mon, 04 Aug 2014 11:30:01 +0000
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