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GHANAIAN ABOM
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Healthier Abom (Low-oil, Low-salt)

Servings 2 people
Calories 671kcal

Equipment

  • Asanka and tapoli

Ingredients

  • 400g raw cocoyam leaves/spinach
  • 1/2 palm-sized piece of raw momone
  • 1 tomato
  • Salt to taste
  • 1 and a half red onions
  • 8 medium kpakpo shito peppers
  • 1 small tilapia fillet
  • 1 green plantain
  • 2 1-inch thick slices of yam/cocoyam
  • 1 egg
  • 2 tbsp palm oil (1 tbsp per person)
  • 1/2 large avocado

Instructions

  • Wash and boil your cocoyam leaves until wilted.
  • In your asanka, grind 1 chopped onion plus your kpakpo shito peppers.
  • Use 1/3 of the ground mixture to season your tilapia plus salt to taste. Optional- marinate overnight.
  • Steam your tilapia by placing a colander/ net steamer over a pot of boiling water. Place your fillet in the colander/steamer and cover with a lid. Steam for about 25 minutes or until fully cooked.
  • Roast your tomato in the oven for about 25 minutes or until charred.
  • Wash your momone. Poke it with a fork/skewer and place it over your stove's fire until cooked. Alternatively, grill in the oven with your tomato.
  • Slice your yam and plantain and boil until cooked (about 10 minutes). I cut my yam into cube shapes to make it interesting! Boil an egg as well.
  • In your asanka, add your drained and cooked cocoyam leaves, charred tomato and cooked momone to the ground onion and pepper. Grind until smooth and season with salt.
  • Over a medium heat, add 2 tbsp palm oil + 1/2 sliced onion. Heat until palm oil is scorching hot.
  • Serving and eating- To your cocoyam base, add your tilapia fillet, boiled plantain, boiled yam and boiled egg. Add half sliced avocado. Drizzle your palm oil and onions over the dish. Eat with your hands by dipping your yam and plantain into the green sauce along with the other accompaniments. Enjoy!

Nutrition

Calories: 671kcal | Carbohydrates: 81g | Protein: 33g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Trans Fat: 0.01g | Cholesterol: 132mg | Sodium: 261mg | Potassium: 3161mg | Fiber: 16g | Sugar: 8g | Vitamin A: 19604IU | Vitamin C: 110mg | Calcium: 265mg | Iron: 8mg