Low Fat Ugali
Discover the art of preparing 'Low Fat Ugali,' a healthier twist on the classic East African staple that's both simple and satisfying. Made with just three ingredients—maize flour, water, and optional salt—this low-fat version retains all the traditional texture and heartiness but minimizes excess calories. With a quick prep time of 5 minutes and a total cook time of 15 minutes, this recipe is perfect for busy weeknights or leisurely weekends. The smooth, firm consistency makes it an ideal companion to stews, sautéed greens, or protein-packed legumes. Whether you're embracing a more mindful diet or simply seeking a wholesome side dish, this low-fat ugali recipe delivers authentic flavor while supporting a healthier lifestyle. Try it today and bring a taste of East Africa to your table!
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Recipe Information
Ingredients
- 2 cups Maize flour (cornmeal)
- 4 cups Water
- 0.25 teaspoons Salt (optional)
Instructions
Bring 3 cups of water to a vigorous boil in a medium-sized, heavy-bottomed pot.
Lower the heat to medium and gradually add in the maize flour a little at a time, stirring continuously with a wooden spoon to prevent lumps.
Continue stirring vigorously until the mixture thickens and becomes smooth, about 3-5 minutes.
If the mixture becomes too thick, add the remaining 1 cup of water gradually, stirring after each addition until you achieve your desired consistency.
Reduce the heat to low and cover the pot. Let the ugali steam for 5-7 minutes, stirring occasionally to prevent it from sticking to the pot.
Once the ugali is smooth, firm, and pulling away from the sides of the pot, it is ready to serve.
Turn off the heat and, using a flat wooden spoon, shape the ugali into a rounded mound in the pot or transfer it to a serving plate.
Serve hot as a side dish with your choice of stew, sautéed greens, or legumes.
Nutrition Facts
Calories |
1184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.6 g | 7% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 602 mg | 26% | |
| Total Carbohydrate | 254.1 g | 92% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 2.0 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 64 mg | 5% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 454 mg | 10% | |
*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.
