Second Spin, Country 87: Kenya [International Food]

beef

🥗Healthier: chicken

💰Cheaper: pork

Chicken is leaner and pork is generally less expensive.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier while canola oil is often cheaper.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: no herbs

Dried herbs can be used for flavor at a lower cost.

marinade

🥗Healthier: yogurt-based marinade

💰Cheaper: vinegar and spices

Yogurt adds tenderness and flavor while vinegar is inexpensive.

Prepare the marinade by mixing turmeric, curry powder, ground coriander, chili powder, garlic, black pepper, lemon juice, and vegetable oil in a bowl.

Season the goat meat with salt and sprinkle water over it, then rub the spice mixture over the meat.

Cover and let marinate in the refrigerator for 10 minutes to 2 hours.

Preheat the oven to 350 degrees Fahrenheit.

Allow the meat to come to room temperature for 30 minutes.

Transfer the meat to a grill or grill pan and grill until done or roast in the oven for 1 to 1.5 hours, checking for an internal temperature of 145 degrees Fahrenheit for medium rare.

Remove from the grill or oven and let rest covered with foil for 5 to 10 minutes before serving.

In a large saucepan, place the potatoes and peas, add salt, and cover with water.

Bring to a boil, then reduce heat to simmer for 15 to 20 minutes until cooked through.

In a separate saucepan, place salted water and add the corn, simmer for about 10 minutes, then drain.

Mash the potatoes and peas, mix in butter, and add the corn, adjusting seasonings as needed.

Plate servings of the meat and the mashed mixture and serve hot.

Cooking Techniques

Equipment Needed

Spice Level: