Seswaa (Stewed Beef)

1. Preheat oven to 300 degrees F.

2. In a Dutch oven, heat the oil over medium high heat and brown the beef on all sides, about 10 minutes.

3. Season with salt, then cover with water; cover Dutch oven and bring contents to a boil.

4. Place Dutch oven in the pre-heated oven for 2 1/2 to 3 hours; meat should be very tender.

5. Shred beef and season with additional salt, if needed.

6. Liquid can be reduced, or thickened, to your liking by boiling it down further on the stove-top.

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Nutrient	Quantity
Total fats	17 g
Protein	134.6403 g
Energy	722.4334 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1156 g
Water	533.8012 g
Calcium, Ca	802.4018 mg
Niacin	7.48 mg
Vitamin A, RAE	204.0005 g
Riboflavin	1.02 mg
Sodium, Na	462.401 mg
Fatty acids, total saturated 16:1 undifferentiated	0.102 g
Total lipid (fat)	17 g
Fatty acids, total saturated 16:0	1.7136 g
Fatty acids, total saturated 8:0	0.4488 g
Choline, total	442.0282 mg
Fatty acids, total saturated 10:0	0.5032 g
Fatty acids, total saturated 18:0	0.6188 g
Fatty acids, total saturated 20:4 undifferentiated	0.3536 g
Vitamin B-6	0.816 mg
Selenium, Se	114.2403 g
Ash	8.16 g
Fatty acids, total saturated 18:1 undifferentiated	2.0468 g
Copper, Cu	1.7 mg
Thiamin	0.816 mg
Retinol	204.0005 g
Iron, Fe	9.52 mg
Phosphorus, P	1224.0028 mg
Folate, total	102.0002 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1564 g
Cholesterol	340.0008 mg
Fatty acids, total saturated 18:2 undifferentiated	0.442 g
Fatty acids, total saturated 14:0	2.244 g
Zinc, Zn	6.8 mg
Fatty acids, total saturated 12:0	6.392 g
Fatty acids, total polyunsaturated	1.3736 g
Vitamin A, IU	680.0015 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0816 g
Folate, DFE	102.0002 g
Phytosterols	12.92 mg
Fatty acids, total saturated 6:0	0.0272 g
Vitamin B-12	6.8 g
Vitamin K (phylloquinone)	4.0392 g
Fatty acids, total saturated	11.9476 g
Fatty acids, total monounsaturated	2.1488 g
Folate, food	102.0002 g
Vitamin E (alpha-tocopherol)	3.9182 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2244 g
Magnesium, Mg	136.0003 mg
Potassium, K	1564.0035 mg

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Water	0	0	0	0
Vegetable oil	1 tablespoon	117.232	0	13.6
beef stew meat	1.5 1/2	605.2014	0	3.4