Kenyan Nyama Choma with Ugali – High Protein Recipe

Serves: 4-6 | Prep Time: 20 minutes + 2 hours marinating | Cook Time: 45 minutes

Nutritional Highlights (Per Serving)

• Protein: 35-40g
• Calories: 450-500
• Carbs: 35g
• Fat: 15g

Ingredients

For the Nyama Choma (Grilled Meat):

• 2 lbs lean beef chuck roast or sirloin, cut into 2-inch cubes
• 2 tablespoons vegetable oil
• 1 large onion, roughly chopped
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 teaspoons ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1 teaspoon salt
• 2 tablespoons tomato paste
• 1/4 cup beef broth or water
• 2 bay leaves
• Fresh cilantro for garnish

For the Ugali:

• 2 cups white cornmeal (fine ground)
• 4 cups water
• 1 teaspoon salt

Optional Sukuma Wiki (Collard Greens):

• 1 bunch collard greens, stems removed, leaves chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 2 tablespoons vegetable oil
• 1 tomato, diced
• Salt and pepper to taste

Instructions

Prepare the Nyama Choma:

1. Marinate the meat: In a large bowl, combine oil, minced garlic, grated ginger, coriander, cumin, paprika, black pepper, and salt. Add beef cubes and toss to coat evenly. Cover and refrigerate for at least 2 hours or overnight for best flavor.
2. Sear the meat: Heat a large, heavy-bottomed pan or Dutch oven over medium-high heat. Add marinated beef cubes and sear on all sides until browned (about 8-10 minutes total).
3. Add aromatics: Add chopped onions to the pan and cook until softened, about 5 minutes. Stir in tomato paste and cook for 2 minutes until fragrant.
4. Braise: Add beef broth, bay leaves, and bring to a simmer. Reduce heat to low, cover, and cook for 30-40 minutes until meat is tender and easily pierced with a fork.
5. Finish: Remove lid and increase heat to medium-high. Cook uncovered for 5-10 minutes to reduce liquid and create a nice glaze on the meat.

Make the Ugali:

1. Boil water: In a heavy-bottomed saucepan, bring 4 cups of water and salt to a rolling boil.
2. Add cornmeal gradually: Slowly pour cornmeal into boiling water while stirring continuously with a wooden spoon to prevent lumps.
3. Cook and stir: Reduce heat to low and continue stirring vigorously for 10-15 minutes until the mixture thickens and pulls away from the sides of the pan.
4. Rest: Remove from heat and let stand for 2-3 minutes. The ugali should be firm enough to hold its shape.

Optional Sukuma Wiki:

1. Heat oil in a large pan over medium heat. Add diced onion and cook until softened.
2. Add garlic and cook for 1 minute. Add diced tomato and cook until soft.
3. Add chopped collard greens, season with salt and pepper, and cook until wilted and tender, about 8-10 minutes.

Serving Instructions

1. Plate the ugali: Wet your hands and shape ugali into individual portions or serve family-style in a large bowl.
2. Serve the meat: Arrange nyama choma on a platter, garnish with fresh cilantro.
3. Traditional serving: Ugali is traditionally eaten with hands – pinch off a piece, roll into a ball, make an indentation with your thumb, and use it to scoop up the meat and juices.

Bodybuilder Tips

• Meal prep friendly: Both components can be made ahead and reheemed
• Protein boost: Serve with the sukuma wiki for added micronutrients and fiber
• Portion control: One serving provides about 6 oz of lean meat
• Carb timing: Perfect post-workout meal with quality protein and complex carbs
• Storage: Keeps in refrigerator for 4-5 days

Variations

• Leaner option: Use lean chicken thighs or breast instead of beef
• Spice level: Add diced jalapeños or scotch bonnet peppers for heat
• Vegetables: Add bell peppers and carrots to the braising liquid
• Whole grain: Substitute cornmeal with whole grain cornmeal for added fiber

Cultural Notes

Nyama Choma literally means “roasted meat” in Swahili and is considered Kenya’s unofficial national dish. Traditionally cooked over open flames, this stovetop version maintains the rich flavors while being practical for home cooking. It’s typically enjoyed as a social meal with friends and family.