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Jollof Rice

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Jollof Rice
En Español

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Recipe Total Cost
  • Makes: 12 Servings

Flavors abound in this chicken, veggie, and rice dish!  This recipe makes 12 servings, which will provide you with plenty of tasty leftovers the next day!

Ingredients

  • 2 pounds cooked meat, cut into 1-inch cubes (use chicken, bacon, shrimp, or smoked pork)
  • 1 tablespoon olive oil
  • 1/2 cup onion, yellow (finely chopped)
  • 1/2 cup green peppers (finely chopped)
  • ground ginger (1/2 teaspoon, optional)
  • 1 can whole tomatoes (14.5 ounces)
  • 2 cans tomato paste (6 ounces each) (low-sodium)
  • 8 cups water (2 quarts)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon thyme
  • 1 teaspoon crushed red pepper
  • 2 cups white rice
  • 2 1/2 cups chicken broth, reduced sodium
  • 2 1/2 cups water

Directions

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

Notes

Jollof Rice is a Liberian dish.
Chicken used in nutrition and cost calculations.

Learn more about:

Source:

North Dakota Food and Culture: A Taste of World Cuisine.
North Dakota State University Extension Service.

Nutrition Information

Serving Size: 1/12 of recipe (514g)
Nutrients Amount
Total Calories 284
Total Fat 11 g
Saturated Fat 3 g
Cholesterol 32 mg
Sodium 113 mg
Carbohydrates 33 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 13 g
Vitamin D 0 mcg
Calcium 47 mg
Iron 3 mg
Potassium 544 mg
N/A - data is not available
Nutrients Amount
Total Calories 284
Total Fat 11 g
Saturated Fat 3 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0 g
Omega 3 - EPA 5 mg
Omega 3 - DHA 23 mg
Cholesterol 32 mg
Carbohydrates 33 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 13 g
Minerals
Calcium 47 mg
Potassium 544 mg
Sodium 113 mg
Copper 271 mcg
Iron 3 mg
Magnesium 39 mg
Phosphorus 164 mg
Selenium 15 mcg
Zinc 1 mg
Vitamins
Vitamin A 56 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 16 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 7 mcg
Folate 98 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 6 mg
Choline 47 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Grains
1 1/4 ounces
Protein Foods
1 1/2 ounces

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