Lou'S African Beef

1. Preheat oven 325*.

2. Heat oil on skillet and brown beef cubes.

3. Spoon into a heavy casserole.Add the rest of the ingredients to the casserole and bake at least 2 hours until well done.

4. Serve with rice or noodles.

5. The olives are superb in this recipe.

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Nutrient	Quantity
Total fats	33.4484 g
Protein	206.8744 g
Carbohydrates	158.8873 g
Energy	1800.1875 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1499 g
Water	1809.4212 g
Aspartic acid	19.3808 g
Calcium, Ca	329.4116 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.1269 g
Lutein + zeaxanthin	1089.8716 g
Fiber, total dietary	15.2576 g
Carotene, beta	1596.2135 g
Niacin	67.2544 mg
Hydroxyproline	0.68 g
Vitamin A, RAE	143.7131 g
Arginine	13.0884 g
Riboflavin	4.0872 mg
Tocopherol, beta	0.0223 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.1179 g
Fatty acids, total saturated 20:1	0.1996 g
Glutamic acid	32.1558 g
Sodium, Na	2142.5575 mg
Fatty acids, total saturated 16:1 undifferentiated	1.0007 g
Total lipid (fat)	33.4484 g
Manganese, Mn	1.1402 mg
Fructose	10.0449 g
Proline	8.0611 g
Fatty acids, total saturated 16:0	7.231 g
Fatty acids, total saturated 8:0	0.0001 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	3.8261 g
Sucrose	72.7567 g
Choline, total	703.4963 mg
Fatty acids, total polyunsaturated 18:1 t	0.1451 g
Sugars, total	121.2662 g
Serine	8.4254 g
Fatty acids, total saturated 18:0	3.3924 g
Fatty acids, total saturated 20:4 undifferentiated	0.5349 g
Vitamin B-6	6.0341 mg
Selenium, Se	231.9528 g
Ash	19.8381 g
Fatty acids, total saturated 18:1 undifferentiated	14.261 g
Pantothenic acid	8.367 mg
Phenylalanine	8.4516 g
Copper, Cu	0.9857 mg
Betaine	57.9868 mg
Thiamin	5.1109 mg
Retinol	0.17 g
Methionine	5.4129 g
Iron, Fe	12.1342 mg
Carbohydrate, by difference	158.8873 g
Phosphorus, P	2095.2528 mg
Folate, total	156.8802 g
Tocopherol, gamma	0.2681 mg
Lycopene	5747.7811 g
Alanine	11.44 g
Cholesterol	578.5476 mg
Valine	10.1121 g
Fatty acids, total saturated 18:2 undifferentiated	4.2111 g
Glycine	9.0587 g
Carotene, alpha	257.0822 g
Glucose (dextrose)	12.2188 g
Fatty acids, total saturated 14:0	0.3857 g
Zinc, Zn	30.1607 mg
Isoleucine	9.4389 g
Fatty acids, total saturated 12:0	0.0004 g
Fatty acids, total polyunsaturated	5.0319 g
Leucine	16.3745 g
Tocotrienol, alpha	0.1604 mg
Vitamin A, IU	3634.8959 IU
Folate, DFE	156.8802 g
Tryptophan	2.4254 g
Vitamin C, total ascorbic acid	206.7221 mg
Phytosterols	83.2572 mg
Galactose	0.4848 g
Fatty acids, total polyunsaturated 18:1 c	13.9627 g
Tyrosine	7.8746 g
Vitamin B-12	5.8027 g
Vitamin K (phylloquinone)	59.7415 g
Fatty acids, total saturated	11.8404 g
Histidine	8.0837 g
Fatty acids, total monounsaturated	15.4614 g
Threonine	8.8354 g
Folate, food	156.8802 g
Fatty acids, total polyunsaturated 17:0	0.0816 g
Cryptoxanthin, beta	10.94 g
Vitamin E (alpha-tocopherol)	2.8369 mg
Fatty acids, total trans	0.1451 g
Fatty acids, total trans-monoenoic	0.1451 g
Magnesium, Mg	292.2348 mg
Lysine	17.7192 g
Potassium, K	5073.8084 mg
Cystine	2.2681 g
Fluoride, F	15.6779 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Ginger	0.5 teaspoon	0.8	0.1777	0.0075
Garlic	0.5 teaspoon	2.086	0.4628	0.007
Brown sugar	0.33 cup	278.6667	71.9327	0
Onion	2	128	29.888	0.32
Tomato	1 can	40.2099	8.6898	0.4468
Mushroom	1 can	0	0	0
Celery	1 cup	16.16	2.9997	0.1717
Worcestershire sauce	1 tablespoon	13.26	3.3082	0
Cooking Oil	1 tablespoon	0	0	0
green pepper	1	29.8	6.9136	0.2533
white vinegar	0.25 cup	10.71	0.0238	0
tomato soup	1 can	165.2924	34.491	1.506
olive	1 cup	0	0	0
steak	2 lbs	1115.2025	0	30.7361
bovril powder	1 tablespoon	0	0	0