jollof rice
1 serving of jollof rice contains 568 Calories. The macronutrient breakdown is 45% carbs, 29% fat, and 26% protein. This is a good source of protein (64% of your Daily Value), potassium (21% of your Daily Value), and iron (56% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 50 minutes
Ingredients
Directions
- Combine tomatoes, garlic, onion, pepper, scotch bonnet (or habanero) in a food processor. Pulse several times until the texture is fine.
- In medium heat frying pan, melt butter with the peanut oil. When the butter is melted, add spices, then the cubed chicken. Stir for several minutes until chicken is browned on all sides.
- Add chicken, tomato mixture, tomato paste, white rice, and chicken stock to a large saucepan. Bring to a boil, stirring occasionally so that the rice doesn’t stick.
- Reduce heat to low and cover. Cook for about 20 minutes, until rice is soft.
- Take pot off heat and let sit, covered, for 10 minutes. Fluff rice and serve.
Nutrition Facts
For 1 serving of jollof rice
Nutrient | Value | %DV |
---|---|---|
Calories | 568 | |
Fats | 18g | 23% |
Saturated fats | 5g | 25% |
Trans fats | 0.1g | |
Cholesterol | 99mg | 33% |
Sodium | 294mg | 13% |
Carbs | 63g | 23% |
Net carbs | 60g | |
Fiber | 3g | 12% |
Sugar | 6g | |
Protein | 36g | |
Calcium | 57mg | 6% |
Iron | 4mg | 56% |
Potassium | 999mg | 21% |
Vitamin D | 0.1μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 12μg | |
Beta carotene | 620μg | |
Caffeine | 0mg | |
Choline | 121mg | 22% |
Copper | 0.3mg | 35% |
Fluoride | 0.1μg | |
Folate (B9) | 171μg | 43% |
Lycopene | 6280μg | |
Magnesium | 67mg | 16% |
Manganese | 1mg | 37% |
Niacin | 16mg | 103% |
Pantothenic acid | 2mg | 49% |
Phosphorus | 379mg | 54% |
Retinol | 41μg | |
Riboflavin (B2) | 0.4mg | 31% |
Selenium | 40μg | 73% |
Theobromine | 0mg | |
Thiamine | 0.5mg | 41% |
Vitamin A IU | 1281IU | |
Vitamin A | 152μg | 17% |
Vitamin B12 | 0.3μg | 11% |
Vitamin B6 | 1mg | 93% |
Vitamin C | 42mg | 46% |
Vitamin D IU | 4IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 4mg | 25% |
Vitamin K | 6μg | 5% |
Zinc | 2mg | 17% |
Sugars | ||
Sugar | 6g | |
Sucrose | 0.1g | |
Glucose | 4g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 5g | 25% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 4g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.5g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 2g | |
Aspartic acid | 3g | |
Cystine | 0.4g | |
Glutamic acid | 5g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 3g | |
Lysine | 3g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.4g | |
Tyrosine | 1g | |
Valine | 2g |