Putupap (South African Mealie Pap)

1. Boil the water, salt and butter in a heavy-based saucepan.

2. Slowly add the cornmeal, so that it forms a mound surrounded by boiling water. Do not stir. Turn off the heat, cover and leave for 15 minutes.

3. Remove the lid and stir with a cutting motion to mix.

4. Using a fork, transfer the porridge to an ovenproof dish, so that it is loose and crumbly.

5. Cover with a lid and bake at 250 F for an hour.

6. Mix occasionally with a fork. If the pap (porridge is very moist, remove the lid so that it can dry out slightly.

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Nutrient	Quantity
Total fats	18.1495 g
Protein	27.4375 g
Carbohydrates	238.443 g
Energy	1189.6 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2038 g
Water	505.6482 g
Aspartic acid	1.9712 g
Calcium, Ca	128.7 mg
Lutein + zeaxanthin	4132.75 g
Fiber, total dietary	23.66 g
Carotene, beta	295.85 g
Niacin	11.9664 mg
Vitamin A, RAE	34 g
Arginine	1.6314 g
Riboflavin	0.6896 mg
Fatty acids, total saturated 20:1	0.0101 g
Glutamic acid	5.247 g
Sodium, Na	127.33 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0308 g
Total lipid (fat)	18.1495 g
Manganese, Mn	1.7375 mg
Proline	2.2845 g
Fatty acids, total saturated 16:0	1.9583 g
Choline, total	65.88 mg
Sugars, total	1.952 g
Serine	1.3229 g
Fatty acids, total saturated 18:0	0.4767 g
Vitamin B-6	0.9495 mg
Selenium, Se	47.275 g
Ash	4.5283 g
Fatty acids, total saturated 18:1 undifferentiated	5.5668 g
Pantothenic acid	1.4003 mg
Phenylalanine	1.3586 g
Copper, Cu	0.8645 mg
Betaine	35.38 mg
Thiamin	1.3666 mg
Methionine	0.6067 g
Iron, Fe	10.899 mg
Carbohydrate, by difference	238.443 g
Phosphorus, P	847.85 mg
Folate, total	90.95 g
Tocopherol, gamma	5.673 mg
Alanine	1.994 g
Valine	1.4028 g
Fatty acids, total saturated 18:2 undifferentiated	7.9445 g
Glycine	1.1987 g
Carotene, alpha	192.15 g
Fatty acids, total saturated 14:0	0.018 g
Zinc, Zn	6.247 mg
Isoleucine	1.0025 g
Fatty acids, total polyunsaturated	8.1518 g
Tocotrienol, gamma	0.3965 mg
Leucine	3.2424 g
Tocotrienol, alpha	0.6405 mg
Vitamin A, IU	662.75 IU
Folate, DFE	90.95 g
Tryptophan	0.2323 g
Tyrosine	1.1184 g
Vitamin K (phylloquinone)	0.915 g
Fatty acids, total saturated	2.5486 g
Histidine	0.835 g
Fatty acids, total monounsaturated	5.6104 g
Threonine	1.041 g
Folate, food	90.95 g
Vitamin E (alpha-tocopherol)	1.281 mg
Magnesium, Mg	411.23 mg
Lysine	0.7811 g
Potassium, K	937.45 mg
Cystine	0.4993 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Cornmeal	2.5 cups	1104.1	234.5145	10.9495
Butter	1 tablespoon	85.5	3.9285	7.2
Water	2 cups	0	0	0