Chef Cooks Authentic Kenyan Food for African Americans @freedomchaserslife

beef

🥗Healthier: chicken

💰Cheaper: pork

Chicken is leaner and often less expensive than beef.

maize flour

🥗Healthier: whole wheat flour

💰Cheaper: cornmeal

Whole wheat adds fiber while cornmeal is usually cheaper.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola is often less expensive.

kale

🥗Healthier: spinach

💰Cheaper: collard greens

Spinach is more readily available and collard greens are often cheaper.

Clean the managu greens and cut them into small pieces.

Pre-cook the greens in a deep pot on medium heat without water for about 3 minutes until they produce their own water.

Add chopped onions to the pot and cook until soft, about 2 minutes.

In a separate pan, heat vegetable oil and add the pre-cooked greens, mixing them with the onions.

Season the greens with a mixture of salt and spices.

Prepare the fish by scoring it and seasoning with salt and black pepper.

Coat the fish in flour (optional) just before frying to achieve a crispy crust.

Deep fry the fish in hot oil until golden brown, flipping to ensure even cooking.

Set the fried fish aside and prepare the sauce with onions, tomatoes, and coriander.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary