Recipes · Ugandan · Breakfast
Katogo (Plantain and Beef One-Pot)
One serving has 508 kcal and 18 g protein, and at least a fifth of a woman's daily need of cobalamin (98%), zinc (76%), vitamin C (55%), pyridoxine (41%), copper (33%) and selenium (33%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (484 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 150 g Plantains, green, raw
- 80 g Beef chuck, raw
- 50 g Tomatoes, raw
- 40 g Onions, raw
- 3 g Garlic, raw
- 10 g Vegetable oil
- 1 g Salt
- 150 g Water
Method
- Peel and cut the green plantain into chunks.
- Heat the oil in a pot and brown the beef for 5 minutes.
- Add the onion, garlic and tomato and cook for 5 minutes until softened.
- Add the plantain and water, cover, and simmer for 30-35 minutes until the beef is tender and the plantain is soft, mashing some of it into the sauce as it cooks.
- Season with the salt and serve hot, traditionally for breakfast.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 508 kcal | 24% |
| Carbohydrates | 61.7 g | |
| Water | 379 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 18.3 g | 38% |
| Tryptophan | 0.18 g | |
| Threonine | 0.7 g | |
| Isoleucine | 0.67 g | |
| Leucine | 1.3 g | |
| Lysine | 1.4 g | |
| Methionine | 0.44 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.61 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.72 g | |
| Histidine | 0.51 g | |
| Fat | 21.4 g | |
| Monounsaturated | 7.8 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.5 g | |
| Saturated | 6.5 g | |
| Trans-Fats | 0.75 g | |
| Cholesterol | 52.8 mg | |
| Calcium | 37 mg | 4% |
| Copper | 0.3 mg | 33% |
| Iron | 3.1 mg | 17% |
| Magnesium | 88.5 mg | 29% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 219 mg | 31% |
| Potassium | 1,099 mg | 23% |
| Selenium | 18 µg | 33% |
| Sodium | 462 mg | |
| Zinc | 6.1 mg | 76% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 4.4 mg | 31% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 59.6 µg | 15% |
| Cobalamin (vitamin B12) | 2.4 µg | 98% |
| Choline | 58.1 mg | 14% |
| Vitamin A | 24.2 µg | 3% |
| Vitamin C | 41 mg | 55% |
| Vitamin D (D2 + D3) | 4 IU | 1% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 23.8 µg | 26% |
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
3.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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