Nutrition
Health benefits of meat
Red meat is a good source of iron, zinc, and B vitamins, particularly vitamin B12. These minerals and vitamins are essential for energy, stamina, and performance.
White meats, like chicken and turkey breast, are considered to be low-fat foods and provide complete protein types.
Many types of meat, particularly fish, are high sources of omega-3 fatty acids which can reduce heart disease and cholesterol. Eating enough meat regularly can improve your immune system and help you prevent becoming sick.
Meat consumption can provide your body with important antioxidants and may reduce inflammation and reduce your risk of certain diseases.
B Vitamins – Both red meat and white lean meat offer the benefit of B vitamin complexes. Of particular importance to a healthy diet is B12, which is found in most meats. B12 is essential for cellular health benefits, energy, stamina, and physical performance.
Niacin is one of the B vitamins that are essential for reducing the risks of heart disease. The body can convert tryptophan often found in turkey, chicken, and other cooked meat into niacin.
Another important B vitamin is riboflavin, which is B2. It is found in whole grains and plant foods and pink or red meat and is important for digestive tract health, brain health, and skin health benefits.
Nutrition
Meat Pie
Meat pie
Meat Pie is a West African pastry that is stuffed with meat. It can serve as an appetizer at restaurants, parties, etc.
Ingredients
Crust
2 cups of flour
1 cup of butter
1 tablespoonful of salt
1/2 cup of water
2 eggs for coating
Meat Pie filling
1 pound of meat (You can substitute it with ground beef, chicken breast or tuna)
1large onion
1 tablespoonful of Adobo seasoning or seasoned salt
1.5 tablespoonful of olive oil
Instructions
Crust
Combine the crust ingredients:
flour, butter, salt and water in a large bowl
Mix and knead it until a dough forms
Set aside in a freezer for 10 minutes
Filling
Pour oil in a frying pan and put it on medium heat
Add the meat and seasoning and let it cook for 10 minutes
Add onions to meat and let it cook for another five minutes
After the filling is done, roll the dough with a rolling pin.
Cut a piece of the dough into a square or circle, you can choose to make it large or small.
Add some meat to each pie and fold in half and seal it. Use a fork to close the edges so the meat does not fall out.
7.Coat pies with egg wash so you get that golden brown look.
Nutrition
Akotonshi (Stuffed crab)
Akotonshi
Akotonshi is a delicious stuffed crab dish that is associated with feasting in Ghana.
The dish is sprinkled with breadcrumbs and placed under a broiler. When served, akotonshi is usually garnished with chopped parsley.
Ingredients
5 large whole crabs or cooked crabbed meat
2 large fresh ginger
3 tablespoonfuls of cooking oil
2 large onion minced
1 tablespoonful of ginger ground
2 large tomatoes finely chopped
1 tablespoonful of tomato paste
1 large green bell peppers finely chopped
1 tablespoonful of ground nut meg
1 tablespoonful of cloves ground
1 tablespoonful of dried thyme leaves
1/2 cup of dried shrimp
1 cup of plain bread crumbs
2 tablespoonfuls of salt
Preparation
-When cooking crabs, clean them and bring a large pot of water to a boil.
-Add in the ginger, cloves and the crab, cook for 15 minutes. Remove crabs and meat, keep shells for plating.
-If using just crab meat mix crab meat with ¼ cup water that has been boiled with the ginger piece and cloves for 15 minutes. Drain water, flake the meat and set aside.
-In a heavy pot, heat oil to medium temperature and add other ingredients in the following sequence, stirring for a minute or so between each: onions, ground ginger, tomatoes, tomato paste, green pepper, cumin, nutmeg, thyme, grains of paradise, paprika, mashed peppers, and dried shrimp.
-Reduce heat and simmer for 4-5 minutes, stirring constantly, until vegetables are cooked.
-Add crab meat and stir another couple of minutes to heat it through. Then spoon the mixture into clean crab shells or ramekins (small individual baking dishes).
-Sprinkle breadcrumbs on top of each crab and toast under an oven broiler, being careful not to let the crumbs scorch. —Source: Pulse.gh
