Low Fat Traditional South African Pap
Experience the hearty and comforting taste of **Low Fat Traditional South African Pap**, a lighter take on a beloved classic. Made with just four simple ingredients—maize meal, water, salt, and a touch of low-fat non-stick cooking spray—this easy recipe delivers the rich, smooth texture and versatility of traditional pap without the extra calories. Perfectly thick and satisfying, it’s an excellent accompaniment to healthy stews, roasted vegetables, or a spicy tomato-based relish. Ready in under 35 minutes, this guilt-free version is a must-try for anyone looking to enjoy authentic South African cuisine with a wholesome twist. Whether served as a side dish or a standalone comfort food, this low-fat pap is sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 2 cups maize meal (coarse or finely ground)
- 4 cups water
- 0.5 teaspoons salt
- 0.5 seconds of spray low-fat non-stick cooking spray
Instructions
In a medium-sized pot, bring 4 cups of water to a boil.
Add the salt to the boiling water and reduce the heat to medium-low.
Gradually pour in the maize meal while stirring continuously with a wooden spoon to prevent lumps from forming.
Once all the maize meal is added and mixed, spray the surface of the porridge lightly with low-fat non-stick cooking spray to prevent sticking.
Cover the pot with a lid, leaving it slightly ajar to allow steam to escape, and cook on low heat for about 25–30 minutes.
Every 5–10 minutes, stir the pap thoroughly to ensure even cooking and to prevent it from sticking to the sides of the pot.
When the pap reaches a thick, smooth porridge consistency and pulls away slightly from the sides of the pot, it is ready.
Serve hot as a side dish with your favorite low-fat stew, or enjoy it on its own with a light vegetable relish.
Nutrition Facts
Calories |
1753 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1233 mg | 54% | |
| Total Carbohydrate | 369.1 g | 134% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 2.9 g | ||
| Protein | 45.1 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 91 mg | 7% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 682 mg | 15% | |
*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.
