2 DAY MEAL PREP! - MEAL PREP WITH ME, FOR MY GHANAIAN FAMILY!

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil offers healthier fats while sunflower oil is often less expensive.

scotch bonnet peppers

🥗Healthier: jalapeño peppers

💰Cheaper: cayenne pepper

Jalapeños provide a milder heat, while cayenne is more accessible.

chicken or vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth is lower in sodium, while water with seasoning is cost-effective.

bell peppers

🥗Healthier: zucchini

💰Cheaper: cabbage

Zucchini is lower in calories, and cabbage is often less expensive.

Cut chicken into small chunks and remove excess fat and skin.

Steam goat meat with ginger, garlic, and habanero pepper.

Season chicken with mixed spices and ginger garlic habanero paste.

Use oil from frying goat meat to start the stew.

Add chopped onions, green bell peppers, and cook for about 10 minutes.

Blend tomatoes and add them to the stew, including some tomato paste.

Cover and cook for about an hour to reduce water content.

Add goat meat stock to the stew and stir.

Add goat meat to the stew when ready.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary