Traditional African stew with meat,chicken,or fish simmered in tomatoes, onions, and spices, reflecting rich regional flavors you can cook it at home in 1 hrs .

Its origins trace back to indigenous cooking methods, evolving over generations to become a staple in many households across Africa.

Ingredients:

- 500g meat, chicken, or fish

- 2 tablespoons cooking oil

- 1 onion, finely chopped

- 2 tomatoes, chopped

- 2 cloves garlic, minced

- 1 teaspoon ginger, grated

- 1 teaspoon curry powder

- 1 teaspoon paprika

- Salt and pepper to taste

- 2 cups water or broth

- Fresh cilantro for garnish (optional)

Method:

1. Heat oil in a large pot over medium heat. Add onions and cook until softened.

2. Add garlic and ginger, cook for another minute until fragrant.

3. Stir in tomatoes, curry powder, paprika, salt, and pepper. Cook until tomatoes break down.

4. Add your choice of meat, chicken, or fish to the pot. Cook until browned.

5. Pour in water or broth, bring to a boil, then reduce heat and simmer for 30-40 minutes until meat is tender.

6. Garnish with fresh cilantro if desired. Serve hot with rice or bread. Enjoy your flavorful Mchuzi!

Nutrition Value:

1. 500g meat, chicken, or fish:

  - Calories: Varies depending on the type of meat, chicken, or fish, but typically around 1000-1500 calories.

  - Carbohydrates: Minimal, usually less than 1-5 grams.

  - Protein: High, approximately 100-150 grams.

  - Fat: Varies depending on the type of meat, chicken, or fish, but typically around 30-50 grams.

  - Sodium: Varies depending on preparation.

  - Cholesterol: Varies depending on the type of meat, chicken, or fish, but typically around 100-150 milligrams.

  - Vitamins and Minerals: Rich in B vitamins (especially B12), iron, zinc, and selenium. 

  - Nutritional Benefit: Excellent source of high-quality protein and essential nutrients like iron and zinc for muscle growth, repair, and overall health.

2. 2 tablespoons cooking oil:

  - Calories: Approximately 240 calories.

  - Carbohydrates: 0 grams.

  - Protein: 0 grams.

  - Fat: Approximately 28 grams.

  - Sodium: 0 milligrams.

  - Cholesterol: 0 milligrams.

  - Vitamins and Minerals: Vitamin E.

  - Nutritional Benefit: Provides essential fats for energy and aids in the absorption of fat-soluble vitamins.

3. 1 onion, finely chopped:

  - Calories: Approximately 44 calories.

  - Carbohydrates: Approximately 10 grams.

  - Protein: Approximately 1 gram.

  - Fat: Approximately 0 grams.

  - Sodium: Approximately 4 milligrams.

  - Cholesterol: 0 milligrams.

  - Vitamins and Minerals: Vitamin C, Vitamin B6, Folate, Potassium.

  - Nutritional Benefit: Rich in antioxidants, vitamins, and minerals, onions support immune function and may have anti-inflammatory properties.

4. 2 tomatoes, chopped:

  - Calories: Approximately 44 calories.

  - Carbohydrates: Approximately 10 grams.

  - Protein: Approximately 2 grams.

  - Fat: Approximately 0 grams.

  - Sodium: Approximately 6 milligrams.

  - Cholesterol: 0 milligrams.

  - Vitamins and Minerals: Vitamin C, Vitamin K, Potassium.

  - Nutritional Benefit: Excellent source of vitamin C and antioxidants, which promote skin health and immune function.

5. 2 cloves garlic, minced:

  - Calories: Approximately 8 calories.

  - Carbohydrates: Approximately 2 grams.

  - Protein: Approximately 0 grams.

  - Fat: Approximately 0 grams.

  - Sodium: Approximately 1 milligram.

  - Cholesterol: 0 milligrams.

  - Vitamins and Minerals: Vitamin C, Vitamin B6, Manganese.

  - Nutritional Benefit: Garlic contains compounds with potential health benefits, including improved heart health and immune function.

6. 1 teaspoon ginger, grated:

  - Calories: Approximately 6 calories.

  - Carbohydrates: Approximately 1 gram.

  - Protein: Approximately 0 grams.

  - Fat: Approximately 0 grams.

  - Sodium: Approximately 0 milligrams.

  - Cholesterol: 0 milligrams.

  - Vitamins and Minerals: Vitamin C, Vitamin B6, Potassium.

  - Nutritional Benefit: Ginger has anti-inflammatory and antioxidant properties, aiding in digestion and potentially reducing muscle soreness.

7. 1 teaspoon curry powder:

  - Calories: Approximately 6 calories.

  - Carbohydrates: Approximately 1 gram.

  - Protein: Approximately 0 grams.

  - Fat: Approximately 0 grams.

  - Sodium: Approximately 1 milligram.

  - Cholesterol: 0 milligrams.

  - Vitamins and Minerals: Varies depending on ingredients, may include vitamins and minerals such as turmeric (curcumin).

  - Nutritional Benefit: Curry powder often contains spices with potential anti-inflammatory and antioxidant properties, such as turmeric, which may promote heart health and reduce inflammation.

8. 1 teaspoon paprika:

  - Calories: Approximately 6 calories.

  - Carbohydrates: Approximately 1 gram.

  - Protein: Approximately 0 grams.

  - Fat: Approximately 0 grams.

  - Sodium: Approximately 1 milligram.

  - Cholesterol: 0 milligrams.

  - Vitamins and Minerals: Vitamin A, Vitamin E.

  - Nutritional Benefit: Paprika is rich in antioxidants, particularly vitamin A, which supports eye health and immune function.

9. Salt and pepper to taste:

  - Negligible calories, carbohydrates, protein, and fat.

  - Sodium: Varies depending on amount added.

  - Cholesterol: 0 milligrams.

  - Nutritional Benefit: While excessive salt intake may be detrimental to health, in moderation, salt enhances flavor and is necessary for electrolyte balance.

10. 2 cups water or broth:

  - Negligible calories, carbohydrates, protein, and fat.

  - Sodium: Varies depending on the type and preparation of broth.

  - Cholesterol: 0 milligrams.

  - Nutritional Benefit: Hydrating and provides a base for the dish's flavor, especially if using broth, which may contain added nutrients.

11. Fresh cilantro for garnish (optional):

  - Calories: Approximately 1 calorie.

  - Carbohydrates: Approximately 0 grams.

  - Protein: Approximately 0 grams.

  - Fat: Approximately 0 grams.

  - Sodium: Approximately 1 milligram.

  - Cholesterol: 0 milligrams.

  - Vitamins and Minerals: Vitamin K, Vitamin C.

  - Nutritional Benefit: Cilantro adds freshness and flavor to the dish and provides small amounts of vitamins and minerals, including vitamin K, which is important for bone health.