Recipes · Ghanaian · Main Courses
Aprapransa (Palm Fruit and Roasted Corn Stew)
One serving has 602 kcal and 25 g protein, and at least a fifth of a woman's daily need of cobalamin (138%), zinc (84%), selenium (47%), pyridoxine (45%), niacin (41%) and phosphorus (34%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (418 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef, fish
Ingredients
- 30 g Palm oil
- 90 g Beef chuck, raw
- 20 g Smoked fish
- 30 g Cornmeal, yellow
- 40 g Onions, raw
- 4 g Chili peppers, red, raw
- 3 g Garlic, raw
- 1 g Salt
- 200 g Water
Method
- Toast the cornmeal in a dry pan over medium heat for 4-5 minutes, stirring constantly, until golden and fragrant; set aside.
- Simmer the beef in the water with a little salt for 20 minutes until nearly tender.
- Stir in the palm oil, onion, garlic and chili, and simmer for 10 minutes.
- Flake in the smoked fish and simmer for 5 more minutes.
- Gradually stir in the toasted cornmeal to thicken the sauce, and cook for 5-8 minutes, stirring, until thick and well combined.
- Season with the remaining salt and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 602 kcal | 28% |
| Carbohydrates | 28.9 g | |
| Water | 318 mL | |
| Fiber | 2 g | 7% |
| Protein | 24.8 g | 52% |
| Tryptophan | 0.27 g | |
| Threonine | 1 g | |
| Isoleucine | 1 g | |
| Leucine | 2.1 g | |
| Lysine | 2 g | |
| Methionine | 0.68 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.97 g | |
| Tyrosine | 0.82 g | |
| Valine | 1.1 g | |
| Histidine | 0.76 g | |
| Fat | 43.3 g | |
| Monounsaturated | 17.4 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 3.5 g | |
| Saturated | 20.2 g | |
| Trans-Fats | 0.76 g | |
| Cholesterol | 66 mg | |
| Calcium | 36.7 mg | 4% |
| Copper | 0.2 mg | 22% |
| Iron | 3.5 mg | 19% |
| Magnesium | 39 mg | 13% |
| Manganese | 0.18 mg | 10% |
| Phosphorus | 237 mg | 34% |
| Potassium | 507 mg | 11% |
| Selenium | 26 µg | 47% |
| Sodium | 672 mg | |
| Zinc | 6.7 mg | 84% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 5.7 mg | 41% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.58 mg | 45% |
| Folate (vitamin B9) | 75.4 µg | 19% |
| Cobalamin (vitamin B12) | 3.3 µg | 138% |
| Choline | 83.3 mg | 20% |
| Vitamin A | 20.2 µg | 3% |
| Vitamin C | 9.6 mg | 13% |
| Vitamin D (D2 + D3) | 107 IU | 18% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 4.5 µg | 5% |
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
3.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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