1 of 1 photos
| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (634g) Recipe makes 4 servings |
||
| Calories 468 | ||
| Calories from Fat 13 | (2%) | |
| Amount Per Serving | %DV | |
| Total Fat 1.5g | 2% | |
| Saturated Fat 0.6g | 2% | |
| Monounsaturated Fat 0.2g | ||
| Polyunsaturated Fat 0.4g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 19mg | 0% | |
| Potassium 2032mg | 58% | |
| Total Carbohydrate 121.5g | 40% | |
| Dietary Fiber 9.9g | 39% | |
| Sugars 57.2g | ||
| Protein 5.8g | 11% | |
Ugandan Matoke
By: Elmotoo
Jun 20, 2007
Matoke (or Matooke) refer to the plantain or plantain banana in Uganda, where plantains are a staple crop. In Uganda, plantain bananas are often wrapped in plantain leaves and steamed until tender. This dish can be made with or without the meat.
SERVES 4 -6
Ingredients
- 8-10 plantains
- 1 lemon, juice of (optional)
- oil (for frying)
- 1 onion, chopped
- 2-3 tomatoes, chopped (or canned whole tomatoes, drained)
- 1 green bell pepper, chopped
- 3-4 garlic cloves, crushed
- 1 chili pepper, chopped (optional)
- salt or coriander or cayenne pepper or red peppers (to taste)
- 1 lb ground beef (optional) or beef stew meat, cut in bite-sized pieces (optional)
- 1 cup beef broth (optional) or beef stock (optional)
Directions
1
Peel the plantains, cut into cubes, sprinkle with lemon juice, and set aside.2
Heat oil in a large pan. Fry the Onion, tomatoes, green pepper, hot pepper, and garlic together. Add spices to taste. Add meat or broth. Continue frying and stirring until the meat is nearly done or until the broth is starting to boil.3
Reduce heat. Add plantains. Cover and simmer over low heat until plantains are tender and meat is done. Serve matoke (matooke, if you prefer) hot.
Questions about this recipe?
Spot an error in this recipe?
is this recipe not exactly what you are looking for?
Try other Ugandan Matoke recipes
Browse similar recipes by category
- Course > Main Dish > Stews
- Main Ingredient > Vegetables
- Main Ingredient > Meat > Beef
- Cuisine > African > Sub-Saharan
- Preparation > Time to Make > < 4 hours
- Preparation > Simple > 3 or Less Steps
- Dietary > Lighter Fare > Healthy
- Dietary > Low in... > Low Fat
- Dietary > Low in... > Low Sodium
- Dietary > Low in... > Low Cholesterol
- Dietary > Low in... > Low Sat. Fat
- Dietary > Low in... > Low Calorie
- Dietary > Low in... > Low Protein
Featured Reviews for This Recipe
From: Mrs.JenB
On Aug 20, 2008
I have not made it yet but I am so stoked! I spent most of my summer last year in Uganda and this was amazing! I miss it. Can't wait to make 
From: sassafrasnanc
On Jun 30, 2008
This was an easy and delicious recipe. The only thing I would suggest is that you use the stew beef rather than ground beef. It just seemed like it would have been a much better texture (I should have known this anyway). I added a few extra spices in addition to the salt, cayenne, red chili and coriander. I also added a dash of cardamom and nutmeg! Loved the plantain! Thank you for the wonderful authentic recipe! Made while travelling through Africa with my Babes on the ZWT4.
From: realbirdlady
On Jun 26, 2008
An easy, mild dish, very filling. I used a jalapeno for the chile, but didn't add any more pepper as spice. I omitted the beef, and used water instead of beef stock.
Sister Sites: Food Network | HGTV | HGTVPro | DIY | Fine Living | Great American Country | FrontDoor.com Real Estate | Ecologue
Comparison Shop for Kitchen Appliances & Utensils at Shopzilla & BizRate
UpMyStreet and uSwitch.com provide UK comparison services for Energy, Home Phone, Broadband, Credit Cards, Loans, Mobile Phones and Car Insurance
© 2008 Scripps Networks, Inc. All rights reserved