East African · lunch, dinner
Hen'omby Ritra (Malagasy Braised Shredded Beef)
Hen'omby ritra
Video by Clovissia on YouTube, in French · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
51 g protein and 12 g net carbs a serve: beef braised slowly with onion, tomato, garlic and ginger until it shreds, using only 2 tbsp oil for the whole pot. Rich in zinc and vitamin B12.
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Ingredients 11
Method
The cook speaks French; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Put the beef chunks into a dry pot with no oil, sprinkle with coarse salt, cover and set over the heat so the meat releases its juices. 0:55
- Meanwhile slice the onions not too thinly, roughly chop the garlic and ginger, and chop the tomatoes. 1:20
- When the juices have completely evaporated and the pot is dry, add the oil and stir until the beef browns. 3:02
- Add the onions and stir until they soften, then the garlic and the ginger. 3:17
- Stir in the curry powder, then the tomatoes, and finish with a few turns of black pepper. 3:52
- Cover the beef with water and bring to the boil, then lower to medium-low and simmer for about 2 hours, until the water has fully cooked away and the meat falls apart into shreds. 4:35
- Scatter with snipped parsley and serve, with a little chilli paste on the side if you like. 5:44
Tip. Serves 5 (our estimate). Eaten in Madagascar with rice and chilli paste; cauliflower rice or a green salad keep it lower in carbs. It keeps well in the fridge for 3 days and reheats well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 12%
- Protein 52%
- Fat 36%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High171%
4.1 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.
Zinc High118%
13 mg a serve, mostly from beef (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High96%
53 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.
Vitamin B6 High60%
1 mg a serve, mostly from beef (75%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High34%
0.5 g a serve, mostly from oil (90%). 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.
Iron High30%
5.5 mg a serve, mostly from beef (82%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K High27%
33 µg a serve, mostly from flat-leaf parsley leaves (50%). 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.
Vitamin C High26%
24 mg a serve, mostly from tomatoes (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium High20%
930 mg a serve, mostly from beef (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source15%
64 mg a serve, mostly from beef (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source14%
2.1 mg a serve, mostly from oil (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source12%
49 µg a serve, mostly from onions (35%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 3
Vitamin A6%
52 µg a serve, mostly from tomatoes (81%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium5%
71 mg a serve, mostly from beef (34%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
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 Clovissia; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.