In my quest to continue eating healthy with limited options available, this ‘Nigerian Style’ plantain pottage has become one of my favorites. It is a staple at our house, usually featuring as dinner and leftovers for lunch
the next day.
Plantains are a very good source of potassium and fiber, A and C vitamins and are low in sugar especially when eaten unripe. This dish is very warm and hearty, here is how I made it!
INGRDIENTS
Unripe plantains
Ugwu leaves (sliced and thoroughly washed)
Smoked Catfish (cleaned and cut to bite size)
Tomatoes, peppers and onions (blended)
Stock cubes (knorr)
Salt
Curry and dried thyme
Oil (vegetable)
Green Chillis (optional)
Smoked Paprika (optional)
Dried Rosemary (optional)
Garlic powder (optional)
I used a blend of 4 different peppers (red bell peppers(tatase), habanero(rodo), red chillis and dried baby red chillis)
METHOD
In a clean pot, add the cut plantains and water
to almost the same height as the plantains. Add the blended tomatoes, peppers, onion, cleaned fish and green chillis. Cook on medium heat for 15 mins or until plantains are
just cooked.
Turn heat down to medium low, stir to check the
water content (here you can decide how thick or how loose you want the sauce) add
water if needed.
Add all seasonings to taste; (salt, stock cubes, curry, dried thyme and other optional seasonings to taste), vegetable oil ( you could use palm oil or no oil at all; the aim is to keep it as healthy as possible), Ugwu leaves.
(ignore the prices on the ingredients or use them as a guide... lol)
Cover the pot and let it cook on medium low for about 5-7 mins.
Stir and taste for salt, turn of the heat and let it stand for about 5mins.
Serve and enjoy!
Note:
- I didn't make a fried pepper and tomato sauce to control the oil content.
- Decide your spice level to control the pepper content.
- Replace plantain with yams or potatoes, ugwu leaves with spinach, kale or collard greens and smoked catfish with any protein or none.
peace!!!
sure going to try this method, thumbs up!
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