This traditional staple from Malawi goes well with fish, meat, and poultry.

• 3 cups water
• 1 cup cold water
• 2-1/2 cups cornmeal

Boil water in a saucepan. In a bowl, make a paste using part of the cornmeal and all of the cold water. Add the paste to the hot water. Stir with a spoon until mixture has a thick, porridge-like texture.

Cover the saucepan and simmer for 15 minutes. Turn heat to lowest setting, remove the lid, and gradually add rest of cornmeal, stirring constantly. Continue until mixture thickens to desired consistency. Cover and cook on lowest heat for about 5 minutes. Stir before serving.

Per serving: calories 316, fat 1.4g, 4% calories from fat, cholesterol 0mg, protein 7.3g, carbohydrates 67.0g, fiber 6.4g, sugar 0.1g, sodium 10mg, diet points 5.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 4.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

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