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Jollof Rice

Image of Jollof Rice Recipe in a bowl
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 (or cooking oil of your choice)
  • 1/2 cup onion (finely chopped)
  • 1/2 cup green peppers (finely chopped)
  • 1/2 teaspoon ground ginger
  • 1 can low-sodium whole tomatoes (14.5 ounce )
  • 2 cans no-salt added tomato paste (6 ounces each)
  • 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 low-sodium chicken broth
  • 2 1/2 cups water

Directions

  1. Wash hands with soap and water.
  2. Sauté cooked meat in oil until slightly brown.
  3. In a large kettle, sauté yellow onion, green pepper, and ginger in vegetable oil until onions are soft.
  4. Add whole tomatoes and simmer for five minutes.
  5. Add tomato paste, 2 quarts water, salt, black pepper, thyme, and red pepper.
  6. Add cooked meat, simmer 20 minutes longer.
  7. In a 2-quart saucepan, cook rice in chicken stock and water until tender.
  8. Add salt and pepper to taste.
  9. 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 282
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 50 mg
Sodium 93 mg
Carbohydrates 35 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 21 g
Vitamin D 0 mcg
Calcium 51 mg
Iron 3 mg
Potassium 588 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 282
Total Fat 6 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 50 mg
Carbohydrates 35 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 21 g
Minerals
Calcium 51 mg
Potassium 588 mg
Sodium 93 mg
Copper 0 mg
Iron 3 mg
Magnesium 45 mg
Phosphorus 198 mg
Selenium 21 mg
Zinc 2 mg
Vitamins
Vitamin A 40 mcg
Vitamin B6 0.5 mg
Vitamin B12 0.2 mcg
Vitamin C 15 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 8 mcg
Folate 103 mcg
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 8 mg
Choline 62 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1 ounces
Protein Foods 2 ounces
Vegetables 1/2 cups

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