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Jollof Rice

This healthy recipe comes from NDSU Extension Service.

Ingredients

  • 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)

Directions

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.
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