Food and Nutrition


| Share

Jollof Rice

This healthy recipe comes from NDSU Extension Service.


  • 2 lb. cooked meat (chicken, bacon, shrimp, smoked pork), cut into 1-inch chunks
  • Salad oil
  • ½ c. yellow onion, finely chopped
  • ½ c. green peppers, finely chopped
  • ½ tsp. ground ginger, optional
  • 1 (16-oz.) can whole tomatoes (2 c.)
  • 2 (6-oz.) cans tomato paste
  • 2 qt. water
  • 2 tsp. salt (or less)
  • ½ tsp. black pepper
  • ½ tsp. thyme
  • 1 tsp. crushed red pepper
  • 2 c. white rice
  • 5 c. reduced-sodium chicken stock (water can be substituted)


Sauté cooked meat in oil until slightly brown. In a large kettle, sauté yellow onion, green pepper and ginger in vegetable oil until onions are soft. Add whole tomatoes and simmer for five minutes. Add tomato paste, 2 quarts water, salt, black pepper, thyme and red pepper. Add cooked meat and simmer 20 minutes longer. In 2-quart saucepan, cook rice in 5 c. chicken stock or water until tender. Add salt and pepper to taste. Pour the rice in a deep bowl and arrange the meat in the center.

Makes 12 servings.

Per serving: 160 calories, 1 grams (g) fat, 21 g protein, 16 g carbohydrate and 470 mg sodium.
Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.