Photo: K8
Estimated Nutrition (whole recipe, rough)
618
Calories
14g
Protein
15g
Fat
105g
Carbs
Counts 4 of 7 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Salt | 1 tsp (6g) | 0 |
| Plantain | not in our table | 0 |
| Crayfish | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 overripe plantains
- 1 cup plantain flour
- 1 medium sized onion
- 2 tablespoons ground crayfish
- ⅓ cup water
- Salt to taste
- 1 teaspoon palm oil or to taste
Directions
1
Blend the plantains, plantain flour, onion, and crayfish together with a little water.
2
Transfer the mixture to a bowl, then mix in salt and palm oil.
3
Divide the mixture between molds, such as ramekins or aluminum pouches.
4
Place the filled molds in a steamer basket over boiling water. Cook until set.
5
Serve with custard, oatmeal, and/or cooked ground corn (akamu).
Recipe sourced from
wikibooks