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.
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
SKIP THE QUEUE, TAP THE NEWS
You can now read the Ghanaian Times and The Spectator newspapers from the comfort of your device via TimesNewsPlus.
Join our WhatsApp Channel: https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
