Recipes · Vanuatuan · Main Courses
Laplap
One serving has 494 kcal and 24 g protein, and at least a fifth of a woman's daily need of vitamin K (221%), manganese (79%), vitamin C (58%), niacin (54%), pyridoxine (54%) and copper (44%). Ready in 120 minutes.
- Preparation: 30 min
- Cooking: 90 min
- Makes: 1 serving (366 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free
- Contains: poultry
Ingredients
- 150 g Cassava, raw
- 60 g Coconut milk, canned
- 100 g Chicken thighs, boneless, skinless, raw
- 40 g Spinach, raw
- 15 g Onions, raw
- 0.5 g Salt
Method
- Heat the oven to 180 °C (350 °F).
- Peel and finely grate the cassava, then mix it with half the coconut milk and a little salt to a thick batter.
- Spread the cassava batter into a small greased baking dish or banana-leaf-lined parcel.
- Cut the chicken into small pieces and scatter over the batter with the spinach (standing in for island cabbage) and onion.
- Pour the remaining coconut milk evenly over the top.
- Cover tightly with foil (or fold and tie the banana leaf) and bake for 80-90 minutes, until the cassava is fully set and the chicken is cooked through with no pink left.
- Rest for 10 minutes before unwrapping and serving.
- This is 1 portion; multiply everything by 6 and bake in one large parcel to share, as laplap is traditionally made.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 494 kcal | 23% |
| Carbohydrates | 61.6 g | |
| Water | 259 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 24.2 g | 50% |
| Tryptophan | 0.28 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 2 g | |
| Methionine | 0.62 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.94 g | |
| Tyrosine | 0.85 g | |
| Valine | 1.1 g | |
| Histidine | 0.67 g | |
| Fat | 17.5 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.95 g | |
| Saturated | 12.6 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 94 mg | |
| Calcium | 85 mg | 8% |
| Copper | 0.4 mg | 44% |
| Iron | 4.3 mg | 24% |
| Magnesium | 115 mg | 37% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 307 mg | 44% |
| Potassium | 1,026 mg | 22% |
| Selenium | 24.4 µg | 44% |
| Sodium | 350 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 7.5 mg | 54% |
| Pantothenic acid (vitamin B5) | 0.3 mg | 6% |
| Pyridoxine (vitamin B6) | 0.7 mg | 54% |
| Folate (vitamin B9) | 133 µg | 33% |
| Cobalamin (vitamin B12) | 0.61 µg | 25% |
| Choline | 103 mg | 24% |
| Vitamin A | 196 µg | 28% |
| Vitamin C | 43.9 mg | 58% |
| Vitamin D (D2 + D3) | 1 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 199 µg | 221% |
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
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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