Katogo,a Ugandan breakfast dish, features boiled plantains or potatoes cooked with meat,often served with beans or vegetables you can cook it at home in 30 min.

Its origins lie in Ugandan cuisine, known for its flavorful and nutritious combinations.

Ingredients:

- 2 large ripe plantains or potatoes

- 200g beef or chicken, diced

- 1 onion, chopped

- 2 tomatoes, diced

- 2 cloves garlic, minced

- 1 bell pepper, chopped

- 1 cup cooked beans

- Salt and pepper to taste

- Vegetable oil for frying

Method:

1. Peel and chop the plantains/potatoes into cubes.

2. In a large skillet, heat oil over medium heat. Add onions and garlic, sauté until translucent.

3. Add diced meat, cook until browned.

4. Stir in tomatoes and bell pepper, cook until softened.

5. Add plantains/potatoes and cooked beans, mix well.

6. Season with salt and pepper, cover and simmer for 15-20 minutes, or until plantains/potatoes are tender.

7. Serve hot and enjoy your delicious Katogo breakfast!

Nutrition Value:

1. 2 large ripe plantains or potatoes:

  - Calories: Plantains - 220 (per medium-sized plantain), Potatoes - 160 (per medium-sized potato)

  - Carbohydrates: Plantains - 57g, Potatoes - 36g

  - Protein: Plantains - 2g, Potatoes - 4g

  - Fat: Plantains - 0.5g, Potatoes - 0.2g

  - Sodium: Plantains - 2mg, Potatoes - 12mg

  - Cholesterol: 0mg

  - Vitamins: Plantains are rich in Vitamin A and C, while Potatoes are high in Vitamin C, B6, and Potassium.

  - Minerals: Plantains contain Potassium and Magnesium, while Potatoes are a good source of Potassium and Iron.

  - Nutritional benefit: Provides energy from carbohydrates, some protein for muscle repair, and essential vitamins and minerals for overall health.

2. 200g beef or chicken, diced:

  - Calories: Beef - 295, Chicken - 335

  - Carbohydrates: 0g

  - Protein: Beef - 29g, Chicken - 34g

  - Fat: Beef - 20g, Chicken - 13g

  - Sodium: Beef - 65mg, Chicken - 85mg

  - Cholesterol: Beef - 95mg, Chicken - 95mg

  - Vitamins: Contains B vitamins, especially B12 and B6.

  - Minerals: Rich in Iron, Zinc, and Selenium.

  - Nutritional benefit: Excellent source of high-quality protein, essential for muscle growth and repair, as well as providing essential vitamins and minerals.

3. 1 onion, chopped:

  - Calories: 44

  - Carbohydrates: 10g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 4mg

  - Cholesterol: 0mg

  - Vitamins: High in Vitamin C and B6.

  - Minerals: Contains small amounts of Calcium, Iron, and Magnesium.

  - Nutritional benefit: Provides flavor and antioxidants, supports immune function and overall health.

4. 2 tomatoes, diced:

  - Calories: 44

  - Carbohydrates: 10g

  - Protein: 2g

  - Fat: 0g

  - Sodium: 6mg

  - Cholesterol: 0mg

  - Vitamins: High in Vitamin C and A, also contains Vitamin K.

  - Minerals: Contains Potassium and small amounts of Calcium and Iron.

  - Nutritional benefit: Rich in antioxidants, supports heart health, and provides essential vitamins for various bodily functions.

5. 2 cloves garlic, minced:

  - Calories: 8

  - Carbohydrates: 2g

  - Protein: 0.4g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: High in Vitamin C and B6.

  - Minerals: Contains small amounts of Calcium, Iron, and Potassium.

  - Nutritional benefit: Provides flavor, contains antioxidants, and supports immune function.

6. 1 bell pepper, chopped:

  - Calories: 24

  - Carbohydrates: 6g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 3mg

  - Cholesterol: 0mg

  - Vitamins: High in Vitamin C, also contains Vitamin A and B6.

  - Minerals: Contains Potassium, Magnesium, and small amounts of Calcium and Iron.

  - Nutritional benefit: Rich in antioxidants, supports eye health, and provides essential vitamins and minerals.

7. 1 cup cooked beans:

  - Calories: 227

  - Carbohydrates: 40g

  - Protein: 15g

  - Fat: 1g

  - Sodium: 2mg

  - Cholesterol: 0mg

  - Vitamins: Contains B vitamins, especially Folate.

  - Minerals: Rich in Iron, Magnesium, and Potassium.

  - Nutritional benefit: Excellent source of plant-based protein, fiber, and essential minerals, supports heart health and digestion.

8. Salt and pepper to taste:

  - Calories: negligible

  - Carbohydrates: negligible

  - Protein: negligible

  - Fat: negligible

  - Sodium: Depends on the amount used, typically low.

  - Cholesterol: 0mg

  - Nutritional benefit: Enhances flavor, but excessive consumption may contribute to increased sodium intake.

9. Vegetable oil for frying:

  - Calories: 120 (per tablespoon)

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 14g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Depends on the type of oil used, typically contains Vitamin E.

  - Minerals: Depends on the type of oil used, may contain small amounts of Phosphorus and Potassium.

  - Nutritional benefit: Adds flavor and texture to the dish, but should be used in moderation due to its high calorie and fat content.