Low Fat Traditional Ghanaian Kenkey
Discover the vibrant flavors of Ghana with this Low Fat Traditional Kenkey recipe—a lighter twist on a beloved West African staple. Made with wholesome cornmeal, a touch of freshly squeezed lime juice, and steamed to perfection in corn husks or banana leaves, this dish delivers the signature tangy flavor of traditional kenkey while keeping it low in fat. The 24-hour fermentation process ensures an authentic taste, while the gentle steaming locks in moisture and flavor. Perfect as a side dish, it pairs beautifully with spicy pepper sauce, hearty stews, or savory soups. Whether you're exploring African cuisine or seeking a healthier way to enjoy a classic, this recipe is a must-try for food enthusiasts.
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Ingredients
- 4 cups cornmeal
- 2.5 cups warm water
- 2 tablespoons freshly squeezed lime juice
- 6 whole corn husks or banana leaves
- 0.5 teaspoons salt
- 6 cups water for steaming
Directions
Step 1
In a large mixing bowl, combine the cornmeal with 1.5 cups of warm water. Mix until the dough holds together but is soft enough to knead.
Step 2
Add the lime juice to the dough and mix thoroughly. Cover the bowl with a clean kitchen towel and let the dough ferment at room temperature for 24 hours. The fermentation process gives kenkey its traditional, tangy flavor.
Step 3
After fermentation, divide the dough into two equal portions. Set one portion aside and transfer the other portion to a pot on low heat. Gradually add 1 cup of water while stirring to create a soft paste.
Step 4
Cook the paste gently for 8-10 minutes, stirring constantly to prevent it from sticking to the pot. The mixture will thicken and become slightly glossy. This is called the 'aflata' stage.
Step 5
Remove the cooked dough from heat and combine it with the uncooked dough in a large bowl. Knead together until fully combined and smooth.
Step 6
Divide the mixed dough into six equal portions. Wrap each portion tightly in a pre-soaked corn husk or banana leaf, shaping them into an oval or cylindrical form. Use kitchen twine to secure the ends of the wraps.
Step 7
In a large pot, add 6 cups of water and place a steamer basket or an overturned bowl inside to keep the kenkey wraps elevated. Bring the water to a boil.
Step 8
Carefully arrange the wrapped kenkey on the steamer basket. Cover the pot tightly and reduce the heat to medium-low. Steam for 2 hours, checking periodically to ensure there's enough water in the pot. Add more hot water as needed.
Step 9
Once cooked, remove the kenkey from the heat and allow them to cool slightly before serving. Unwrap the husks or leaves, and serve warm with your favorite pepper sauce, stew, or soup.
Nutrition Facts
| Serving size | (2933g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2967.5 |
| Total Fat 31.2g | 0% |
| Saturated Fat 4g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 1236.6mg | 0% |
| Total Carbohydrate 637.7g | 0% |
| Dietary Fiber 58.5g | 0% |
| Total Sugars 5.3g | |
| Protein 56.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 22.6mg | 0% |
| Iron 21.8mg | 0% |
| Potassium 1166.6mg | 0% |
Source of Calories