Low Fat Traditional Ghanaian Kenkey
Experience the authentic taste of West Africa with this Low Fat Traditional Ghanaian Kenkey recipe, thoughtfully crafted for a healthier twist on a beloved classic. Made with simple ingredients like cornmeal, warm water, and freshly squeezed lime juice, this dish brings the iconic tangy flavor of fermented dough while minimizing fat content for a guilt-free indulgence. The fermentation process, key to its signature taste, is followed by a simple cooking and steaming technique to create perfectly textured bundles wrapped in corn husks or banana leaves. Ideal for pairing with spicy pepper sauce, savory stews, or hearty soups, this low-fat kenkey offers a satisfying way to enjoy Ghanaian cuisine without compromising on tradition. Whether you're new to global flavors or a seasoned fan of African dishes, this nourishing recipe is a must-try for home cooks looking to explore healthy and authentic culinary adventure.
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Recipe Information
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
Instructions
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.
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.
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.
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.
Remove the cooked dough from heat and combine it with the uncooked dough in a large bowl. Knead together until fully combined and smooth.
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.
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.
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.
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
Calories |
2968 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1237 mg | 54% | |
| Total Carbohydrate | 637.7 g | 232% | |
| Dietary Fiber | 58.5 g | 209% | |
| Total Sugars | 5.3 g | ||
| Protein | 56.9 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 23 mg | 2% | |
| Iron | 21.8 mg | 121% | |
| Potassium | 1167 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
