Estimated Nutrition (whole recipe, rough)
Counts 7 of 11 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Chili | 1 tsp (2.7g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Crayfish | not in our table | 0 |
| Water | not in our table | 0 |
| Mackerel | 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
- 1.5 kg assorted meat, cut in small pieces
- 8 medium green bell peppers , washed and seeded
- 12 small habanero peppers, washed and seeded
- 1 medium onion
- 1 cup of bleached palm oil
- 2 tablespoons iru
- 3 stock cubes
- 2 tablespoon ground crayfish
- ½ tablespoon salt
- 1 cup meat stock
- 2 ½ cups uncooked rice , washed until the water runs clear
- Shaki
- Kpomo
- 2 fillets smoked mackerel , deboned
Directions
Cook the assorted meat pieces until tender. Fry them in oil to brown them. Set aside.
Blend the bell pepper, habanero, and onions to a rough paste.
Heat the bleached palm oil in a pot over high heat. Add the blended pepper mixture, and cook, stirring.
Stir in the iru, stock cubes, ground crayfish, and salt. Let cook for about 10 mins, stirring often.
Stir in the meat stock and enough extra water to cook the rice. Bring to a boil, and stir in the rice.
Stir in the shaki and kpomo. Cover, and cook until the rice is tender.
Stir in the smoked mackerel, and let it steam for a few minutes.
Stir in the fried meat, and remove from the heat.