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Spicy Matoke















Trans-fat Free, Low Carb


2 tablespoons vegetable oil
2 pounds beef chuck
cut into 1 1/2 inch pieces
¼ cup water
4 medium plantains
green, peeled, cut into 1/2 inch pieces
½ teaspoon salt
¼ teaspoon black pepper
freshly ground
1 small onions
coarsley chopped
1 each hot chili peppers
fresh, seeded, chopped
1 teaspoon curry powder
1 teaspoon coriander seeds
3 tablespoons lemon juice
1 cup spinach
well washed
2 tablespoons butter
unsalted, softened
½ cup coconut
freshly grated


In a 5-quart Dutch oven, heat the oil over medium-high heat.

Sprinkle the beef with the salt and pepper.

In batches, add the beef and cook, turning occasionally, until browned on all sides, 8 to 10 minutes.

Using a slotted spoon, transfer the browned beef to a plate and set it aside.

Add the onion and chile pepper to the Dutch oven.

Reduce the heat to medium and cook, stirring often, until the onion has softened, about 3 minutes.

Add the curry powder and coriander, and stir for 1 minute.

Return the beef to the Dutch oven, and stir in the water.

Reduce the heat to low and cook, covered, until the meat is tender and the liquid has almost com- pletely evaporated, about 1 hour.

(If the stew looks as if it's drying out, add a little more water.) Preheat the oven to 350℉ (180℃).

Lightly butter a 9-inch square baking dish .

In a large bowl, combine the plantains and spinach, and mash together with a fork until fairly smooth.

Stir in the beef stew.

Spread the mixture evenly in the prepared baking dish, and dot the top with the butter.

Bake until the top is golden brown, about 30 minutes.

Sprinkle with the grated coconut if desired, and serve immediately.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 293g (10.3 oz)
Amount per Serving
Calories 91770% of calories from fat
 % Daily Value *
Total Fat 72g 110%
Saturated Fat 29g 146%
Trans Fat 0g
Cholesterol 251mg 84%
Sodium 492mg 20%
Total Carbohydrate 1g 1%
Dietary Fiber 1g 6%
Sugars g
Protein 123g
Vitamin A 18% Vitamin C 15%
Calcium 5% Iron 43%
* based on a 2,000 calorie diet How is this calculated?


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