Photo: K8
Estimated Nutrition (whole recipe, rough)
196
Calories
3g
Protein
14g
Fat
18g
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 |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Salt | 1 tsp (6g) | 0 |
| Plantain | not in our table | 0 |
| Water | not in our table | 0 |
| Catfish | 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
- 1 unripe plantain , peeled and diced
- 1 cup water
- 1 dried catfish , cleaned
- 1 stock cube
- 2 onions , sliced
- 200g palm oil
- 100g okra , grated
- 20g ugu leaves, rinsed and chopped
- ¼ tsp salt
- 1 tablespoon chile-tomato purée (see note)
Directions
1
Combine the plantain and water in a saucepan. Bring to a boil, then simmer for 3–5 minutes.
2
Add the catfish, stock cube, onions, palm oil, okra, and ugu leaves. Stir until a porridge is formed, then cook for an additional 5 minutes.
3
Season with the salt and chile-tomato. Serve hot.
Recipe sourced from
wikibooks