Boko Boko Recipe

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Boko Boko
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Ingredients:

Directions:

  1. Rinse the wheat until clean in a large bowl.
  2. Soak it in water for a few hours or overnight.
  3. Drain it well before cooking.
  4. If you choose not to soak the grain, it will take longer to cook.
  5. In a heavy pot start cooking meat.
  6. Add three cups of water for every cup of wheat.
  7. DO NOT ADD WHEAT.
  8. Add spices.
  9. Cover and bring to a boil.
  10. Cook for ten minutes.
  11. Remove meat (but not broth) from cooking pot and set aside.
  12. Skim any froth from the broth and throw it away.
  13. Stir wheat into the pot, cover, and reduce heat to simmer.
  14. As wheat is cooking, Remove meat from bones.
  15. Shred or pound meat into very small pieces.
  16. Return meat to pot.
  17. Stir until meat and wheat are well mixed.
  18. Cover the pot with a sheet of aluminum foil and put the lid over the foil. OR you can put the pot in a warm oven to allow the boko-boko to cook slowly. Make sure it is oven safe first.
  19. Cover tightly and continue to cook for two (or four, or six) hours over very low heat.
  20. Check occasionally and add water if necessary.
  21. When wheat is tender and fully cooked: Add ghee or butter, and stir it forcefully to turn it into a smooth porridge.
  22. Flavoring option:
  23. Add milk, and sugar or honey, along with the ghee or butter. (you should skip the cumin and turmeric if you plan to do so).
  24. Sprinkle lemon juice over the Boko Boko.
  25. Serve Boko Boko topped with fried onions.
  26. Make a gravy by boiling the meat bones with a chopped onion and the same spices used to cook the Boko Boko.
  27. Strain and serve the hot gravy along with the Boko Boko.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 328.62 Kcal (1376 kJ)
Calories from fat 156.81 Kcal
% Daily Value*
Total Fat 17.42g 27%
Cholesterol 55.18mg 18%
Sodium 44.9mg 2%
Potassium 171.39mg 4%
Total Carbs 26.39g 9%
Sugars 0.01g 0%
Dietary Fiber 0.08g 0%
Protein 17.03g 34%
Iron 1.6mg 9%
Calcium 14.8mg 1%
Amount Per 100 g
Calories 153.65 Kcal (643 kJ)
Calories from fat 73.32 Kcal
% Daily Value*
Total Fat 8.15g 27%
Cholesterol 25.8mg 18%
Sodium 20.99mg 2%
Potassium 80.13mg 4%
Total Carbs 12.34g 9%
Sugars 0g 0%
Dietary Fiber 0.04g 0%
Protein 7.96g 34%
Iron 0.8mg 9%
Calcium 6.9mg 1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • sugar free

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