Cou-Cou (Caribbean Polenta) Recipe

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Cou-Cou (Caribbean Polenta)
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Ingredients
6
Count
Nutrition
171
Calories
Total time
30
Minutes
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Ingredients:

  • 1/4 tsp pepper
  • 1/4 cup butter or 1/4 cup margarine
  • 1 tsp salt
  • 3 cups water

Directions:

  1. Clean and wash okra.
  2. Dice all but 6.
  3. Add 3 cups of water to a large saucepan.
  4. Add salt.
  5. Boil.
  6. Add diced and whole okra.
  7. Boil okra for 5-8 minutes.
  8. Remove pan from heat.
  9. Save whole okra aside for garnish.
  10. Measure 2 cups of liquid from the cooked okra to use for cooking your cou-cou.
  11. Mix cornmeal in a large bowl with enough cold water to moisten and blend it together.
  12. Stir the cornmeal slowly into the reserved liquid and okra in the pot.
  13. Use a wooden spoon to mix together.
  14. Return pot to stove over medium heat and continue to stir okra and cornmeal.
  15. Cook and stir about 15-20 minutes.
  16. Insert wooden spoon into center of the cou-cou.
  17. If spoon stands up in the pot and is easily removed from cornmeal, your cou-cou is done.
  18. Cou-cou should be firm when it's done.
  19. If the cou-cou is loose and creamy looking, you have used too much water.
  20. If too much water is used, let cou-cou stand uncovered over low heat to dry out.
  21. When Cou-Cou is done, turn the entire mixture into a buttered serving bowl and garnish with whole okra.
  22. Serve with sauce made of steamed codfish or frizz fish and cucumber salad.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 170.81 Kcal (715 kJ)
Calories from fat 62.71 Kcal
% Daily Value*
Total Fat 6.97g 11%
Cholesterol 15.25mg 5%
Sodium 305.92mg 13%
Potassium 175.02mg 4%
Total Carbs 25.52g 9%
Sugars 0.59g 2%
Dietary Fiber 3g 12%
Protein 3.09g 6%
Vitamin C 6.5mg 11%
Vitamin A 0.1mg 2%
Iron 1.2mg 7%
Calcium 36.2mg 4%
Amount Per 100 g
Calories 109.75 Kcal (460 kJ)
Calories from fat 40.29 Kcal
% Daily Value*
Total Fat 4.48g 11%
Cholesterol 9.8mg 5%
Sodium 196.55mg 13%
Potassium 112.45mg 4%
Total Carbs 16.39g 9%
Sugars 0.38g 2%
Dietary Fiber 1.93g 12%
Protein 1.98g 6%
Vitamin C 4.2mg 11%
Iron 0.8mg 7%
Calcium 23.2mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.4
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • sugar free

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