Directions:
- Pap.
- Add boiling water, creamed corn, salt and margarine to casserole dish. Add cornmeal and stir. Cook in microwave for 2 minutes, stir. Cook for around 6 to 8 minutes, stirring every 2 minutes, until pap is thick and fluffy. Serve with gravy, sheba, or salsa. Great with barbequed meat.
- To make microwave pap without creamed corn, add an extra cup of boiling water and cook as directed.
- Sheba.
- Sauté the onion in a frying pan with oil until soft – make sure heat is not too high, you don’t want the onions to brown. When onion is soft, add green pepper and stir for around 2 minutes – doesn’t have to be completely cooked.
- Add can of tomato paste and also can of diced tomatoes. Then add 3 big cloves of crushed garlic and two cubes of brown sugar and chopped fresh parsley (around 2 tbsps).
- Add 1/2 teaspoon of salt and 1 1/2 tsp of freshly ground black pepper.
- Cook over slow heat (simmer) for about 10 minutes. Better the day after it is made.
- Serve over pap.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 147.96 Kcal (619 kJ) | ||
| Calories from fat | 45.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.01g | 8% | |
|---|---|---|---|
| Sodium | 31.79mg | 1% | |
| Potassium | 259.14mg | 6% | |
| Total Carbs | 24.48g | 8% | |
| Sugars | 4.37g | 17% | |
| Dietary Fiber | 3.34g | 13% | |
| Protein | 2.85g | 6% | |
| Vitamin C | 35.4mg | 59% | |
| Iron | 0.8mg | 5% | |
| Calcium | 27.5mg | 3% | |
| Amount Per 100 g | |||
| Calories | 75.49 Kcal (316 kJ) | ||
| Calories from fat | 23.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.56g | 8% | |
|---|---|---|---|
| Sodium | 16.22mg | 1% | |
| Potassium | 132.21mg | 6% | |
| Total Carbs | 12.49g | 8% | |
| Sugars | 2.23g | 17% | |
| Dietary Fiber | 1.71g | 13% | |
| Protein | 1.45g | 6% | |
| Vitamin C | 18.1mg | 59% | |
| Iron | 0.4mg | 5% | |
| Calcium | 14mg | 3% | |
* 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.
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