Recipes · Montenegrin · Porridge
Kačamak (Montenegrin Cornmeal and Potato Mash)
One serving has 449 kcal and 10 g protein, and at least a fifth of a woman's daily need of riboflavin (44%), pyridoxine (40%), thiamin (36%), folate (32%), phosphorus (30%) and niacin (28%). Ready in 43 minutes.
- Preparation: 10 min
- Cooking: 33 min
- Makes: 1 serving (346 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 50 g Cornmeal, white
- 100 g Potatoes, raw
- 150 g Water
- 15 g Butter, unsalted
- 30 g Feta cheese
- 1 g Salt
Method
- Boil the potato in the water until very soft, about 15 minutes, then mash it right in the pot without draining.
- Bring back to a gentle simmer and rain in the cornmeal in a thin stream, whisking constantly to avoid lumps.
- Cook over low heat, stirring often, for 15-20 minutes until thick and no longer grainy, adding a splash more water if it gets too stiff.
- Beat in the butter and most of the cheese (standing in for Montenegrin kajmak or a local hard cheese) until melted and glossy.
- Spoon into a bowl, season with the salt, top with the remaining cheese, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 449 kcal | 21% |
| Carbohydrates | 58.4 g | |
| Water | 254 mL | |
| Fiber | 4 g | 14% |
| Protein | 10 g | 21% |
| Tryptophan | 0.1 g | |
| Threonine | 0.35 g | |
| Isoleucine | 0.44 g | |
| Leucine | 1 g | |
| Lysine | 0.54 g | |
| Methionine | 0.23 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.6 g | |
| Histidine | 0.24 g | |
| Fat | 19.6 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.81 g | |
| Saturated | 11.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 59 mg | |
| Calcium | 170 mg | 17% |
| Copper | 0.18 mg | 20% |
| Iron | 3.2 mg | 18% |
| Magnesium | 46.5 mg | 15% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 211 mg | 30% |
| Potassium | 518 mg | 11% |
| Selenium | 10.3 µg | 19% |
| Sodium | 746 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.72 mg | 14% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 130 µg | 32% |
| Cobalamin (vitamin B12) | 0.53 µg | 22% |
| Choline | 23.8 mg | 6% |
| Vitamin A | 140 µg | 20% |
| Vitamin C | 19.7 mg | 26% |
| Vitamin D (D2 + D3) | 4.8 IU | 1% |
| Vitamin E | 0.47 mg | 3% |
| Vitamin K | 3.6 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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