AI-generated photo.
Nigerian · Iconic, West Africa · Nigeria
Ofada stew
Also called ayamase
Ofada stew (ayamase), a West Africa plate from Nigeria.
Pai editors’ mark 5 / 5
Plan, list, and collections
Ofada stew is cooked in West Africa as its own plate, not as a copy of a restaurant menu. Fry a great quantity of pepper and onion until the oil turns red, then simmer the beef in it. Palm oil is the usual fat. Neutral oil and paprika carry the color here. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
81
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 38%
- Carbs 17%
- Fat 45%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Watch · High protein
Protein is about 24.9 g, under the 25 g mark.
Suits · Low sodium
About 357 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Beef sirloin142 kcal
- Neutral oil66 kcal
- Red bell pepper18 kcal
- Yellow onion16 kcal
- Tomato8 kcal
- Smoked paprika4 kcal
Glycemic load
Estimated glycemic load for this count: 3.5. The bands come from the ingredient table.
Portion
One serving is about 257 kcal. Two portions would be about 514 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 193 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 257 kcal | 13% |
| Protein | 24.9 g | 50% |
| Carbohydrate | 11 g | 4% |
| Fiber | 3.4 g | 12% |
| Total sugars | 6.1 g | 12% |
| Fat | 13 g | 17% |
| Saturated fat | 3.1 g | 16% |
| Cholesterol | 64 mg | 21% |
| Sodium | 357 mg | 16% |
| Potassium | 687 mg | 15% |
| Calcium | 49 mg | 4% |
| Iron | 2.3 mg | 13% |
| Magnesium | 43 mg | 10% |
| Zinc | 4.7 mg | 43% |
| Vitamin A | 175 mcg | 19% |
| Vitamin C | 102.7 mg | 114% |
| Vitamin D | 0.1 mcg | 1% |
| Vitamin E · estimate | 2.6 mg | 17% |
| Vitamin K · estimate | 25 mcg | 21% |
| Thiamin (B1) | 0.1 mg | 12% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin (B3) | 8.9 mg | 56% |
| Vitamin B6 · estimate | 0.9 mg | 55% |
| Folate · estimate | 62 mcg | 16% |
| Vitamin B12 | 1.3 mcg | 52% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Beef sirloin3 pieces420 g
Red bell pepper2 peppers280 g
Tomato2 tomatoes180 g
Yellow onion1 onion160 g
Smoked paprika2 tsp5 g
Cayenne1 tsp3 g
Thai chili4 chilies10 g
Neutral oil2 tbsp32.97 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Ofada stew. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh beef sirloin, red bell pepper, tomato, yellow onion, smoked paprika, cayenne, thai chili, neutral oil, kosher salt. Ofada stew is cooked in West Africa as its own plate, not as a copy of a restaurant menu. Fry a great quantity of pepper and onion until the oil turns red, then simmer the beef in it. Palm oil is the usual fat. Neutral oil and paprika carry the color here. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Ofada stew is cooked in nigeria. Also called ayamase. Leave the lid ajar so the surface reduces instead of boiling over.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Ofada stew, until the edges take a little color. Keep the heat at a murmur. A hard boil beats tender food into strings.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Ofada stew at a quiet simmer, about 195°F / 90°C. Start checking at 35 minutes. Ofada stew is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 35 min
- 🇳🇬 NigeriaWest Africaicon-nigeria-ofada-stew-step-4
Ofada stew, step 5
Step 5 · Ofada stew
5Check the center of Ofada stew, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇳🇬 NigeriaWest Africaicon-nigeria-ofada-stew-step-5
Ofada stew, step 6
Step 6 · Rest 5 min
6Rest Ofada stew for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in nigeria, with the sauce or garnish that belongs to it. Film Ofada stew in this shot order and no other: a rest under a loose cover; batter or dough smoothed to the corners; a colander and a cloud of steam; cheese melting only after the boil stops. Slate words for the editor: harbor, willow, nutmeg, gloss, crisp, sheen, jasper, zephyr, peel, lacquer.
Rest 5 min
How you know it is done
Ofada stew is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Ofada stew looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Ofada stew turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Ofada stew, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Ofada stew is one of the plates people ask for by name from West Africa.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Fry a great quantity of pepper and onion until the oil turns red, then simmer the beef in it. Palm oil is the usual fat. Neutral oil and paprika carry the color here.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.