Ethiopian · dinner
Awaze Tibs (Ethiopian Spicy Beef)
Video by Low Carb Africa on YouTube · Open on YouTube
- Keto (2.5 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A quick, fiery beef sauté: one serve gives about 26 g of protein, is rich in vitamin B12, selenium and zinc, and has no added sugar.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Make the awaze: mix the 3 tbsp berbere, black pepper, cumin, ground ginger and salt with the olive oil and water to a smooth paste (or blitz in a food processor). Set aside. 0:14
- Heat the 3 tbsp olive oil in a large pan over high heat. Season the beef with salt, pepper and 1 tsp berbere and brown it on all sides, then lift it out. 0:38
- Melt the niter kibbeh in the same pan and sauté the onion and garlic until soft, then add the jalapeño. 1:53
- Stir in the awaze paste and let it simmer for a few minutes, then return the beef and toss to coat. 2:24
- Add the lemon juice, simmer briefly, scatter with cilantro and serve.
Tip. Serve with injera, or with cauliflower rice to keep it low-carb. Leave out the jalapeño seeds or use less berbere for a milder dish.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 3%
- Protein 27%
- Fat 70%
Fits keto: 2.5 g net carbs a serve, with 70% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High50%
1.2 µg a serve, mostly from beef (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High50%
28 µg a serve, mostly from beef (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High41%
4.5 mg a serve, mostly from beef (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High37%
0.6 mg a serve, mostly from beef (81%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High22%
199 µg a serve, mostly from niter kibbeh (51%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E High21%
3.2 mg a serve, mostly from berbere (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source16%
2.9 mg a serve, mostly from beef (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K Source12%
14 µg a serve, mostly from olive oil (29%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Show the other 7
Potassium9%
410 mg a serve, mostly from beef (68%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-39%
0.2 g a serve, mostly from olive oil (34%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium8%
32 mg a serve, mostly from beef (66%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C6%
5.2 mg a serve, mostly from jalapeño (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium3%
34 mg a serve, mostly from beef (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate3%
13 µg a serve, mostly from beef (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D0%
0.1 µg a serve, mostly from beef (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Low Carb Africa; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.