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Congo Pondu

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Congo Pondu
Preparation time:
20 min
 
Cooking time:
60 min
 
For 4 people
 
Africa
Congo Pondu

Ingredients:

500 g cassava leaves
150 ml vegetable stock
4 small white spring onions
1 green pepper
2 tablespoons of vegetable oil
200 g canned natural mackerel
1 large clove of garlic
1 fresh chilli pepper
120 g white rice
Salt

Instructions:

Rinse the cassava leaves well in clean water and drain.
Boil a large volume of water and then drop the chopped cassava leaves into it.
Cook for about ten minutes in boiling water and then drain.
Drain the mackerel in a small colander.
Chop the white onions, garlic, chilli and green pepper as finely as possible.
In a large pot, heat the oil and sauté for 1 minute, stirring regularly.
Add the cassava leaves and broth and cook for 40 minutes, covered, adding water if necessary.
Coarsely crumble the fish and add it to the preparation.
Continue cooking for half an hour.
Serve hot with white rice cooked in boiling salted water.
Energy Total carbs Sugar Total fat Saturated fat Omega 3 Fibers Sodium
310.9 Kcal 16.0 g 4.7 g 12.0 g 2.1 g 1.3 g 4.9 g 455.4 g

The nutritionist's advice:

If you do not have cassava leaves, this recipe can be made with spinach. Mackerel can also be replaced by sardines. The presence of oily fish gives you all the omega 3 you need.
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