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Meal

Ukwa (African Breadfruit)

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Ingredients:::
•3 cups Ukwa
•Akaun(dissolved in water)/ Sodium Bicarbonate
•2 Dry fish
•2 Seasoning cubes
•2 Scotch bonnet pepper(Blended)
•Salt to taste
Directions:::
Step 1: First, pick the ukwa to remove the chaff and stones that might be in it

Step 2: Wash the ukwa thoroughly, place in a pot and add some water a little way above the ukwa
Step 3: Turn on the burner to maximum heat and leave the ukwa to soften for about 30mins.
Step 4: Wash and spice your dry fish then cook till tender in a separate pot .
Step 5: Ukwa takes a very long time to boil just like Beans so at this stage, we’d add the dissolved Akaun to aid in the softening. Leave for another 20mins.
Step 6: At this point, you can add your seasoning,pepper and salt to taste. If the salt is added early in the cooking, it tends to harden the ukwa more so it’s usually reserved for last. In mine, I prefer adding just salt.
Step 7: Check to see if the Ukwa has softened well enough(even with the water).If it has, sieve the liquidinto a different bowl leaving the ukwa in the pot to ensure the remaining liquid dries up for another 2mins.

Step 8: Garnish with the dried fish and serve with the Ukwa liquid(The liquid is usually taken just like pepper soup)

In a 100g serving or 3.5oz, ukwa is composed of about 10% fat primarily unsaturated fat (the good fat), 12-15% protein, 25% carbohydrates with 2% fiber. It is a good source of vitamins and minerals like beta-carotene, vitamin c, and folic acid (folate). With only about 240 kcal in this serving amount, it is a good option for individuals with diabetes.

Source: www.dobbyssignature.com
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Meal

Basic Ghanaian Gravy

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INGREDIENTSNutrition

DIRECTIONS

  1. Heat oil in frying pan and saute onions until soft, but not brown.
  2. Add tomatoes, cayenne pepper, seasoning salt and thyme (plus green pepper is using).
  3. Fry for 30 minutes until tomatoes are soft and deep red in color.

Source : www.geniuskitchen.com

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Meal

Domada (Gambian Peanut Stew)

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Prep time

Cook time
Total time
The national dish of Gambia. A thick, saucy stew served over rice.
: The Daring Gourmet, www.daringgourmet.com
Cuisine: African
Serves: 4

Ingredients

  • 1 lb beef steak or 1 lb chicken breast, cut into ½ inch chunks (or use bone-in chicken pieces and simmer them in the sauce; once cooked leave the pieces whole or remove the meat from the bones and add it back to the stew.)
  • 1 large onion, diced
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 3 Roma tomatoes, diced
  • ½ can (3 oz) tomato paste
  • ¾ cup natural, unsweetened peanut butter
  • 4 Maggi or Knorr tomato bouillon cubes
  • 3 cups water
  • Scotch bonnet chilies, diced, according to heat preference
  • 4 cups pumpkin or sweet potato, diced
  • Salt and pepper to taste

Instructions

  1. Heat the oil in large Dutch oven. Saute the onions until golden. Add the beef and garlic and continue to sauté until the beef is no longer pink. Add the tomatoes and cook for 3 minutes. Add the tomato paste, chilies, peanut butter and stir to combine. Add the water and bouillon cubes. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, stirring occasionally. Add squash, cover, and continue to cook for 35-40 minutes or until the pumpkin is tender, stirring occasionally. Season with salt and pepper.
  2. Serve hot with rice. This stew tastes even better the next day.
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Meal

How to cook Nigerian Jollof Rice

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Ingredients:
 
·         Red Pepper (Tatase)
·         Onions
·         Plum Tomato
·         Fresh Tomatoes
·         Scotch Bonnet (Rodo)
·         Knorr Cubes
·         Tomato Puree
·         Bay Leaves
·         Jollof Rice Seasoning
·         Knorr Aromat Seasoning
·         Vegetable Oil
·         Salt
·         All Purpose Seasoning
·         Mixed Herbs
·         Easy Cook Long Grain Rice
Cooking Instructions:
 
·         Heat the Vegetable oil in a pot for 5-6 minutes, you need this piping hot.
·         Blend the plum tomatoes, onion, scotch bonnet, red pepper together and add it to the piping hot vegetable oil.
·         Season the mixture in the pot with Knorr cubes, Jollof rice seasoning, all purpose seasoning, mixed herbs, Aromat seasoning and salt, then stir in.
·         Leave to fry for 15 minutes.
·         After 15 minutes, add the washed rice, then the tomato puree and mix together.
·         Add the bay leaves for aroma; this gives the meal a unique taste too.
·         Add a small quantity of water, you don’t need a lot as the rice needs to steam cook.
·         Leave to steam cook on low-medium heat for 20-30 minutes.
·         Add fresh tomatoes and onions to garnish and leave to cook for another 5 minutes. Great job!

Source : www.nigerianfoodchannel.com

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