Healthy Hints

Since this recipe calls for a shallow fry in a few tablespoons of oil, it is a better alternative to the generally deep-fried varieties of this crowd favourite. Because the peppers and onions are cut into big chunks and do not absorb large amounts of oil, this recipe yields 200 calories per serving. A little portion can go a long way! 

Ingredients

Ingredients

1 kg (2.2 lb) cassava (frozen, raw)

3 tbsp soy sauce

3 tbsp sunflower oil 

1 red pepper (cut into large pieces) 

1 green pepper (cut into large pieces)

1 onion (cut into large pieces)

5 green chillies (finely chopped)

½ tsp salt

pinch of paprika for garnish.

What does this chart mean?

Serving Weight 200 gm g
  • Calories207kcal
  • Protein2.0g
  • Fat4.4g
  • Saturated fat0.5g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate7.1g
  • Sugars (Total)4.7g
  • Fibre1.4g
  • Sodium397.00mg
  • Salt1.0g
  • Iron0.7mg
  • Vitamin A256.0RAE
  • Vitamin C121.0mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium566.0mg

Directions

  1. Place the frozen mogo in a large saucepan and fill with enough water to just cover the pieces.
  2. Bring the water to a boil, reduce the heat and boil for approximately 40 minutes until the mogo pieces are soft and tender all the way through.
  3. Drain the mogo and let it cool down completely (If possible keep it in the fridge for 30 mins).
  4. Cut the mogo into thick strips and remove any strands from the cores.
  5. Sprinkle the soy sauce over the mogo pieces and set aside.
  6. Add 1 tablespoon of oil in a large non-stick pan on a medium heat. Add some of the mogo pieces, turning occasionally so that all the sides become golden brown. Fry the mogo pieces in batches adding a further 1 tablespoon of oil as required. Remove all the fried mogo and set aside.
  7. Heat the remaining tablespoon of oil and stir fry the peppers, chillies and onion for two minutes. Add the fried mogo, salt and stir to coat the all the pieces.
  8. Remove from the heat and sprinkle with paprika. Serve while warm with some chutney.
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