• prep: 10 min
  • cook: 16 min
  • total: 26 min
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  • servings:
  • Ingredients

    • 4 green plantains(peeled and cut into tiny cubes)
    • ½ cup cooked and chopped cow skin or goat meat
    • 3 tbsps. palm oil or less(coconut oil works great)
    • 1 habanero pepper
    • 6 ehuru. Jamaican nutmeg(pan roasted)(optional)
    • half a small onion
    • 2 tbsps. crayfish powder
    • 1 dry fish(soak in warm water and flake)
    • 4 cups meat stock or water
    • 1 small bunch scent leaves(sliced)(basil)
    • bouillon (optional)
    • salt to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 300 % Daily Value *
    • Total Fat: 18 g 28.45%
    • Saturated Fat: 9 g 45.6%
    • Trans Fat: 0 g %
    • Cholesterol: 23 mg 7.79%
    • Sodium: 2490 mg 103.74%
    • Calcium: 115 mg 11.54%
    • Potassium: 4 mg 0.11%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 9.06%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 20 g %
    • Dietary Fiber: 2 g 6.72%
    • Sugar: 6 g
    • Protein: 10 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 3.34%
    • Vitamin C 12.01%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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