Ugandan Matoke Recipe

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Ingredients:

Serving

8 -10 plantains
1 lemon , juice of (optional)
oil (for frying )
1 onion, chopped
2 -3 tomatoes, chopped
1 green bell pepper, chopped
3 -4 garlic cloves, crushed
1 chili pepper, chopped (optional)
salt or coriander or cayenne pepper
1 lb ground beef ( optional) or 1 lb beef stew meat, cut in bite-sized pieces (optional)
1 cup beef broth

Directions:

Peel the plantains, cut into cubes, sprinkle with lemon juice, and set aside.
Heat oil in a large pan. Fry the Onion, tomatoes, green pepper, hot pepper, and garlic together. Add spices to taste. Add meat or broth. Continue frying and stirring until the meat is nearly done or until the broth is starting to boil.
Reduce heat. Add plantains. Cover and simmer over low heat until plantains are tender and meat is done. Serve matoke (matooke, if you prefer) hot.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	502.59 Kcal (2104 kJ)
Calories from fat	88.59 Kcal
		% Daily Value*
Total Fat	9.84g	15%
Cholesterol	46.86mg	16%
Sodium	172.11mg	7%
Potassium	1738.16mg	37%
Total Carbs	92.11g	31%
Sugars	43.21g	173%
Dietary Fiber	6.72g	27%
Protein	18.64g	37%
Vitamin C	89.4mg	149%
Vitamin A	0.5mg	16%
Iron	12.8mg	71%
Calcium	33.2mg	3%

Amount Per 100 g
Calories	106.48 Kcal (446 kJ)
Calories from fat	18.77 Kcal
		% Daily Value*
Total Fat	2.09g	15%
Cholesterol	9.93mg	16%
Sodium	36.46mg	7%
Potassium	368.25mg	37%
Total Carbs	19.52g	31%
Sugars	9.15g	173%
Dietary Fiber	1.42g	27%
Protein	3.95g	37%
Vitamin C	18.9mg	149%
Vitamin A	0.1mg	16%
Iron	2.7mg	71%
Calcium	7mg	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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

10.1

Points
14

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
low cholesterol

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