Estimated Nutrition (whole recipe, rough)
Counts 10 of 14 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Fish | 1 tbsp (18ml) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Crayfish | not in our table | 0 |
| Catfish | 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 milk cups of rice
- 2 cooking spoons palm oil
- 2 tbsp locust beans
- 2 tbsp dried ground crayfish
- Dried catfish , or any other dried fish, soaked in hot salted water until soft, then shredded
- Pepper powder, to taste
- Chopped onion , to taste
- Salt , to taste
- 1 sachet (50 g ) tomato paste
- Carrots , washed and chopped, to taste
- Peas , washed and parboiled if necessary, to taste
Directions
Wash the rice and parboil for about 8 minutes. Drain and set aside.
Heat the palm oil in a large, clean pot until the oil changes color.
Add the locust beans, onions, tomato paste, dry pepper, and a little water. Fry until the odour of the sauce changes and becomes more fragrant.
Simmer over medium heat for about 25 minutes until the liquid is absorbed and everything is cooked.