tortilla with beef and red beans

source of iron: eggs, red beans, beef


TORTILLA:

1 cup flour
2 cups water
2 eggs


All these ingredients should be merging with blender. Put a tablespoon of this mixture on a hot skillet (with only a little oil). Fry on both sides. You will get 7 to 10 tortillas

FILLING:

a tin of red beans
300g minced beef
2 onions
1 pepper
3 tablespoons oil
salt
pepper

into the pan with hot oil put the meat, fry 10 minutes, after that add chopped onion, paprika and mix 3-4 minutes. At the end you have to add red beans, salt and pepper.

Put the filling on the tortilla and roll. Ready!

stew with chicken hearts

source of iron: chicken hearts

Ingredients:
- 4 tablespoons of oil
-1 kg chicken hearts
- 3 carrots
- 2 tomatoes
- 1 red and green pepper
- 2 onions
- Bay leaf
- 1 tablespoon of salt
- 1 big tablespoon of flour


Hearts put the hot oil. Fry on high heat until all water has evaporated (about 15 minutes), stirring from time to time. Then put four cups of water, add chopped carrot cubes, onions, peeled tomatoes, pepper. You can add a bay leaf, marjoram, salt. Cover pot, reduce the heat to the smallest possible. Cook just 3 hours. After this time, insert a spoon flour into a glass of cold water and stir. pour the mixture slowly to the stew and stir hard. Cook about 5 minutes and you're done. Best stew with buckwheat witch is also rich in iron:)