Garden Eggs sauce is a very filling and delicious stew that is a great accompaniment to west african yams (a.k.a puna yams) or any other root vegetables. Prepared with minimal palm oil it is a very good food choice for weight loss.
- 12 Garden Eggs
- 2 medium sized tomatoes
- 1 Scotch bonnet Chilli (optional)
- 1 small red Onion
- 4 Table spoons Palm oil
- 1/2 of a medium sized Bell Pepper
- Salt to taste
- 1 teaspoon cold pressed coconut oil
- 300 gramms minced lean lamb meat seasoned with salt.
- 1 slice of red onion to flavor the oil
- 1 cup chicken stock
In a small sauce pan half filled with water, bring the garden eggs to a boil and immediately remove from heat and dump the garden eggs in cold water- this is to make it easy to peel. Peel off the skin and put aside. In a food processor, blend the tomatoes, onions, pepper and chilli to the consistency you like; put aside the paste in a bowl. Put the peeled garden eggs in the food processor and blend to your preferred consistency. In a non stick wok (or any other deep pot) pour in 1 teaspoon coconut oil and heat it up gently; then pour in the minced meat and brown till it cooks well. take off the heat. Pour palm oil in a heavy bottom sauce pan and gently heat it up; add in the slice of onion and allow it to fry and infuse the oil with flavor. Then, add in the pepper and tomato blend and allow to simmer for 5 minutes. Add the browned minced meat and season with salt and the chicken stock; simmer for another 7 minutes. Serve with yams or any other root vegetable and ‘dig’ in….