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| Recipe: African Nsima |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 30 min.
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| Ingredients: |
- 3 cup water
- 1 cup cold water
- 2-1/2 cups cornmeal
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| Cooking Directions: |
Boil water in a saucepan. In a bowl, make a paste using part of the cornmeal and all of the cold water. Add the paste to the hot water. Stir with a spoon until mixture has a thick, porridge-like texture. Cover the saucepan and simmer for 15 minutes. Turn heat to lowest setting, remove the lid, and gradually add rest of cornmeal, stirring constantly. Continue until mixture thickens to desired consistency. Cover and cook on lowest heat for about 5 minutes. Stir before serving. |
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| Per Serving:
calories 316, fat 1.2g, calories from fat 3%, protein 7.3g, cholesterol 0.0mg, dietary fiber 6.4g
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| Nutrients |
Exchanges |
| Calories |
316 |
Milk Exchanges |
0.0 |
| Protein |
7.3g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
67.0g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
6.4g |
Bread Exchanges |
4.0 |
| Sugar |
0.1g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
1.2g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
0.2g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
0.4g |
Fat Exchanges |
0.0 |
| Poly-unsaturated Fat |
0.6g |
| % Calories from Fat |
3% |
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| Cholesterol |
0.0mg |
| Sodium |
9.7mg |
| Vitamins |
Minerals |
| Vitamin A |
35.4IU |
Calcium |
9.1mg |
| Thiamin (B1) |
0.6mg |
Copper |
2.1mg |
| Riboflavin (B2) |
0.4mg |
Iron |
3.8mg |
| Niacin (B3) |
4.3mg |
Magnesium |
36.9mg |
| Vitamin B6 |
0.2mg |
Manganese |
0.3mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
72.5mg |
| Vitamin C |
0.0mg |
Potassium |
139.7mg |
| Vitamin E |
0.4IU |
Selenium |
6.7mcg |
| Folate |
41.4mcg |
Sodium |
9.7mg |
| Pantothenic Acid |
0.3mg |
Zinc |
1.3mg |
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