Ponkie Recipe

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Ponkie
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Ingredients:

Directions:

  1. Soak the diced eggplant in salted water. Heat oil in pan and brown the onion.
  2. Add meat, salt, pepper and coriander.
  3. Saute for 10 minutes.
  4. Stir in peppers, tomatoes and squash.
  5. Drain the eggplant and stir into mixture.
  6. Reduce heat to low, cover and simmer for 20 minutes.
  7. Serve with rice or flat bread.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 373.93 Kcal (1566 kJ)
Calories from fat 124.6 Kcal
% Daily Value*
Total Fat 13.84g 21%
Cholesterol 78.23mg 26%
Sodium 112.22mg 5%
Potassium 1673.04mg 36%
Total Carbs 40.03g 13%
Sugars 12.2g 49%
Dietary Fiber 9.64g 39%
Protein 28.29g 57%
Vitamin C 82.6mg 138%
Vitamin A 2.3mg 76%
Iron 4.6mg 25%
Calcium 154.7mg 15%
Amount Per 100 g
Calories 66.22 Kcal (277 kJ)
Calories from fat 22.07 Kcal
% Daily Value*
Total Fat 2.45g 21%
Cholesterol 13.85mg 26%
Sodium 19.87mg 5%
Potassium 296.28mg 36%
Total Carbs 7.09g 13%
Sugars 2.16g 49%
Dietary Fiber 1.71g 39%
Protein 5.01g 57%
Vitamin C 14.6mg 138%
Vitamin A 0.4mg 76%
Iron 0.8mg 25%
Calcium 27.4mg 15%

* 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

  • 7.8
    Points
  • 10
    PointsPlus

Good Points

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

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