Dikyet Bamya

1. Lightly fry okra, Crush garlic w/ salt and add to the savoury minced beef.

2. Neatly arrange 1-2 layers of okra in the stewing pot.

3. Cover with the savoury minced beef and top with another layer of okra.

4. Pour seasoned tomato juice over okra and cook over very low heat, until the juice has absorbed.

5. Turn over onto serving dish.

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Nutrient	Quantity
Total fats	14.0591 g
Protein	113.5292 g
Carbohydrates	37.0148 g
Energy	701.3712 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0973 g
Water	978.7915 g
Aspartic acid	0.9952 g
Calcium, Ca	280.5501 mg
Lutein + zeaxanthin	854 g
Fiber, total dietary	8.659 g
Carotene, beta	2144.95 g
Niacin	35.7628 mg
Vitamin A, RAE	183.78 g
Fatty acids, total trans-polyenoic	0.0997 g
Arginine	0.3603 g
Riboflavin	1.0777 mg
Tocopherol, beta	0.0486 mg
Fatty acids, total polyunsaturated 15:0	0.0548 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0923 g
Fatty acids, total saturated 20:1	0.0136 g
Glutamic acid	2.6846 g
Sodium, Na	314.4839 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3173 g
Total lipid (fat)	14.0591 g
Manganese, Mn	2.1981 mg
Fructose	7.6038 g
Proline	0.1779 g
Fatty acids, total saturated 16:0	2.7317 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.2928 g
Sucrose	1.2 g
Choline, total	356.2487 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0771 g
Fatty acids, total polyunsaturated 18:1 t	0.4125 g
Sugars, total	15.6488 g
Serine	0.238 g
Fatty acids, total saturated 10:0	0.0048 g
Fatty acids, total saturated 18:0	1.6254 g
Fatty acids, total saturated 20:4 undifferentiated	0.0272 g
Vitamin B-6	3.9067 mg
Selenium, Se	101.6136 g
Ash	14.9038 g
Fatty acids, total saturated 18:1 undifferentiated	4.1832 g
Pantothenic acid	3.653 mg
Phenylalanine	0.2838 g
Copper, Cu	0.7752 mg
Betaine	34.4534 mg
Thiamin	1.1517 mg
Methionine	0.0777 g
Iron, Fe	11.7771 mg
Carbohydrate, by difference	37.0148 g
Phosphorus, P	1198.3588 mg
Folate, total	276.5835 g
Tocopherol, gamma	0.4172 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0091 g
Lycopene	43919.82 g
Alanine	0.2922 g
Cholesterol	249.3339 mg
Valine	0.3082 g
Fatty acids, total saturated 18:2 undifferentiated	0.556 g
Glycine	0.2103 g
Carotene, alpha	54 g
Glucose (dextrose)	6.715 g
Fatty acids, total saturated 14:0	0.2814 g
Zinc, Zn	18.234 mg
Isoleucine	0.2531 g
Fatty acids, total saturated 12:0	0.0045 g
Fatty acids, total polyunsaturated	0.7122 g
Fatty acids, total saturated 14:1	0.0544 g
Leucine	0.3728 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0997 g
Vitamin A, IU	3620.35 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0181 g
Folate, DFE	276.5835 g
Tryptophan	0.0731 g
Vitamin C, total ascorbic acid	391.366 mg
Phytosterols	48 mg
Fatty acids, total polyunsaturated 18:1 c	3.7371 g
Fatty acids, total saturated 20:0	0.0136 g
Starch	0.68 g
Tyrosine	0.2494 g
Vitamin B-12	5.7573 g
Vitamin K (phylloquinone)	78.113 g
Fatty acids, total saturated	4.8361 g
Histidine	0.147 g
Fatty acids, total monounsaturated	4.5706 g
Threonine	0.28 g
Folate, food	276.5835 g
Fatty acids, total polyunsaturated 17:0	0.1179 g
Vitamin E (alpha-tocopherol)	3.1045 mg
Fatty acids, total trans	0.5123 g
Fatty acids, total trans-monoenoic	0.4125 g
Magnesium, Mg	275.4769 mg
Lysine	0.3294 g
Potassium, K	3263.1735 mg
Cystine	0.0915 g
Fluoride, F	33.534 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Garlic	5 cloves	22.35	4.959	0.075
Tomato juice	2 cups	82.62	17.1558	1.4094
okra	2	66	14.9	0.38
Cooking Oil	0	0	0	0
beef	1	530.4012	0	12.1947