Estimated Nutrition (whole recipe, rough)
Counts 9 of 12 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Pea | 1/2 cup (72g) | 62 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| Onion | 1 medium (110g) | 44 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Spinach | 1 cup raw (30g) | 7 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Coriander | not in our table | 0 |
| Tangerine | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 pints of chicken stock
- 75g of yellow split peas, soaked
- 25g of unsalted butter
- 100g of spring onions
- 5ml/1 tsp of turmeric
- 225g of spinach finely chopped
- 60ml of parsley chopped
- 50g coriander chopped
- Grated zest of 2 tangerines and juice of 3
- 30ml of ground rice
- 150ml of cold water
- 225g of natural yoghurt, soured
- Cream or crème fraiche.
Directions
Boil the chicken stock. Add the peas and simmer for 10 minutes. Melt the butter in a pan and add the spring onions and gently fry for 5 minutes
Add the turmeric and then add to it the stock and peas
Add the coriander, spinach, parsley, citrus rind and juice. Cover the pan and simmer for a further 15 minutes, stirring occasionally.
Serve with a little yoghurt and fresh coriander
Category:Lesothoan Recipes
Category:Lesothoan Meat Dishes