Mchuzi wa Bamia na Nyama
Okra and Meat Stew
Yes, with a tweak: ensure no flour or cornstarch is used as a thickener. About 12g net carbs per serving, on the higher side for Kenyan food, so watch the portion.
What it is
A flavorful stew featuring tender meat (commonly beef or goat) slow-cooked with fresh okra, tomatoes, onions, garlic, and aromatic spices. The okra thickens the stew naturally, providing a unique texture and absorbing the rich flavors of the broth and meat. This dish is rich, savory, and comforting.
Key ingredients
Beef/goat meat (cubed), fresh okra, tomatoes, red onion, garlic, ginger, green chilies, cooking oil, beef broth, salt, black pepper, coriander, cumin.
How to make it keto
Ensure no flour or cornstarch is used as a thickener. Confirm no added sugars in tomato products or seasoning blends. Served without ugali, rice, or chapati.
Watch out for
Thickeners (flour, cornstarch), hidden sugars in tomato paste or processed spice blends, excessive use of tomatoes/onions for flavor.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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