How to make Oil less Nigerian Stew

Oil less Nigerian Stew is one solution to reducing oil intake. Sometimes your body does not feel right with oily foods. or it could just be that recovering from illness you dont want the taste of oil on the tongue. This when Oil less Nigerian Stew could be interesting.

Dietitians ocassionally recommend reduced oil meals for patients which is why I am providing this option.  You immediately  think of a life sentence to bland and boring foods.  But no, because herbs and spices when correctly used , give that kick in dishes when oil is absent. Fortunately, we have herbs and spices in abundance so you can explore using them in your cooking.

A young friend who is currently on a diet came by the other day asking  that I recommend something exciting and different from her grilled chicken or salmon and vegetables with rice. Seeing that she wants to eat something close to what is in our culinary basket , I decided to give her something close to the Nigerian stew. She came over to taste my Oil less Nigerian stew and was sold on it. But again remember that this is not completely oil free because you have some fat coming from the beef.

Recipe for Oil less Nigerian Stew

Ingredient
8 pieces medium size beef
3 medium size tomatoes( blended)
1 tomato sliced
2 pieces fresh pepper( scotch bonnet)( optional)
Carrot
2 seasoning, cubes
1 bulb medium size( cubed)
Rosemary ( other herbs as options)
2 cups water
Salt to taste

Method

1, Season the beef with salt, 1 seasoning cube, half onion , rosemary and one pepper.
2, Leave to marinate for about 1 hr.
3, Boil the beef with  a little water and allow this to dry up, this allows the seasoning and spices to permeate the meat.
4, Add some more water and boil beef till  almost cooked
5, Add the blended tomatoes, pepper, chopped onion , sliced tomato, remaining seasoning , remaining water and boil.
6, Cook until the raw tomato taste goes off and the beef is soft
7, Add salt to taste and the chopped carrot.
8, Cook for 5 minutes
9, Serve with boiled rice