Jollof rice with chicken

Gluten Free
Dairy Free
Very Healthy
Popular
Health score
60%
Jollof rice with chicken
70 min.
4
814kcal

Suggestions


Welcome to a culinary journey through West Africa with our mouthwatering Jollof Rice with Chicken! This vibrant dish is not just a meal; it’s a celebration of flavors, colors, and textures that captures the essence of traditional African cooking. Known for its rich taste and aromatic spices, Jollof rice is a beloved staple that brings people together at any gathering or family dinner.

This recipe features succulent chicken thighs that are tender and juicy, perfectly paired with fluffy basmati rice infused with a delightful blend of tomatoes, onions, and peppers. Each bite is a perfect balance of spice and sweetness, creating an irresistible experience for your taste buds. Plus, it’s gluten-free and dairy-free, making it suitable for a variety of dietary preferences, all while being very healthy!

Whether you’re planning a special lunch or a comforting dinner, this dish offers generous servings to satisfy your cravings. With a preparation time of just 70 minutes, you can impress your family or guests with this vibrant one-pot wonder that is sure to become a favorite in your household. So grab your ingredients, roll up your sleeves, and let’s get cooking!

Ingredients

  •  chicken thighs boneless skinless cut into large pieces
  • tbsp unrefined sunflower oil 
  • large onion halved sliced
  • tbsp tomato purée 
  •  chicken stock cube 
  • 400 rice 
  •  bell pepper red deseeded sliced
  •  bell pepper yellow deseeded sliced
  • 100 okra halved
  • bunch cilantro leaves roughly chopped
  •  garlic clove 
  • 800 plum tomatoes canned
  • piece ginger fresh
  •  scotch bonnet peppers deseeded

Equipment

  • food processor
  • bowl
  • frying pan
  • blender
  • aluminum foil

Directions

  1. Season the chicken with salt and pepper.
  2. Heat 2 tbsp of the oil in a large deep frying pan over a high heat then add the meat and fry for about 5 mins till golden all over. Lift out of the pan onto a plate.
  3. Add the rest of the oil to the pan and fry the onions until soft but not golden, about 5 mins. While the onions cook, make the ginger and chilli base.
  4. Put the garlic, tomatoes, ginger and chilli into a food processor or blender and whizz till smooth.
  5. Add the tomato pure to the onions, fry for another 2 mins then add the ginger and chilli mix. Crumble in the stock cube, stir then pour in 600ml boiling water.
  6. Add the chicken, bring to the boil then simmer for 15 mins.
  7. Put the rice into a large bowl, cover with cold water and use your hands to wash the grains. Tip the water out then repeat twice until the water runs clear.
  8. Add the rice to the pan, turn the heat down to a simmer then cover with foil and a lid (so no steam can escape) and cook for 20 mins.
  9. Take the lid off (the rice wont be cooked yet) then scatter the peppers and okra over the rice. Re-cover and cook for 10 mins until the veg is softened and the rice tender. Just before serving, mix the veg through and scatter over coriander.

Nutrition Facts

Calories814kcal
Protein27.04%
Fat23.77%
Carbs49.19%

Properties

Glycemic Index
78.05
Glycemic Load
51.92
Inflammation Score
-10
Nutrition Score
43.782608944437%

Flavonoids

Naringenin
1.36mg
Luteolin
0.49mg
Isorhamnetin
1.88mg
Kaempferol
0.45mg
Myricetin
0.36mg
Quercetin
15.97mg

Nutrients percent of daily need

Calories:814.1kcal
40.71%
Fat:21.29g
32.76%
Saturated Fat:3.69g
23.08%
Carbohydrates:99.13g
33.04%
Net Carbohydrates:92.71g
33.71%
Sugar:9.54g
10.6%
Cholesterol:214.83mg
71.61%
Sodium:464.91mg
20.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:54.49g
108.97%
Vitamin C:134.57mg
163.11%
Selenium:67.28µg
96.11%
Manganese:1.73mg
86.49%
Vitamin B3:16.54mg
82.69%
Vitamin B6:1.62mg
80.91%
Phosphorus:638mg
63.8%
Vitamin A:3111.08IU
62.22%
Vitamin E:6.77mg
45.13%
Potassium:1485.56mg
42.44%
Vitamin B5:4.24mg
42.43%
Vitamin K:39.44µg
37.56%
Zinc:5.28mg
35.22%
Vitamin B2:0.57mg
33.32%
Magnesium:129.66mg
32.42%
Vitamin B1:0.45mg
29.97%
Copper:0.59mg
29.7%
Fiber:6.42g
25.67%
Vitamin B12:1.45µg
24.16%
Folate:94.28µg
23.57%
Iron:3.97mg
22.04%
Calcium:111.54mg
11.15%