Jellof Rice
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 180.9
- Total Fat: 4.8 g
- Cholesterol: 26.3 mg
- Sodium: 793.3 mg
- Total Carbs: 21.9 g
- Dietary Fiber: 2.9 g
- Protein: 14.1 g
View full nutritional breakdown of Jellof Rice calories by ingredient
Introduction
This is a basic African dish that combines vegetables and rice This is a basic African dish that combines vegetables and riceNumber of Servings: 4
Ingredients
-
1 Tbsp vegetable oil
50g onions (can add more)
100g green peppers (can use any type of more than one variety)
1c uncooked brown rice
1c diced tomatoes
0.5c tomato sauce (no salt added)
2 c hot water
3 tsp Ginger
1 tsp Garlic
2 cans of albacore fish (can substitute with canned chicken or not any meat at all)
Tips
It is very easy to reduce the sodium in the dish. I use no salt added tomato sauce and diced tomatoes and I don't add a lot of salt either.
-This dish is usually a vegetarian dish back home, but I added fish to try if it can work and it did. Delicious.
-Cooking time really depends on how long it takes to cook the rice and you don't need to really watch it.
Directions
1. In a non-stick pot, heat vegetable oil and add onions just to brown them. Add also fish so it browns with onions.
2. Add your garlic, ginger and all greens.
3. Add a little bit of water and allow the tomatoes to cook. Add this point, you can also add some salt to taste, black pepper or other spices. (I usually add a little bit of basil or oregano).
4. When tomatoes have cooked, add brown rice and add warm water. (You may add each cup individually, so you don't overcook rice).
5. Let rice cook and voila!
Serving Size: I think it makes 4 1c servings
Number of Servings: 4
Recipe submitted by SparkPeople user NKOUAMI26.
2. Add your garlic, ginger and all greens.
3. Add a little bit of water and allow the tomatoes to cook. Add this point, you can also add some salt to taste, black pepper or other spices. (I usually add a little bit of basil or oregano).
4. When tomatoes have cooked, add brown rice and add warm water. (You may add each cup individually, so you don't overcook rice).
5. Let rice cook and voila!
Serving Size: I think it makes 4 1c servings
Number of Servings: 4
Recipe submitted by SparkPeople user NKOUAMI26.