Estimated Nutrition (whole recipe, rough)
Counts 11 of 17 ingredients — the other 6 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Scotch | not in our table | 0 |
| Crayfish | not in our table | 0 |
| Bean | not in our table | 0 |
| Meat | not in our table | 0 |
| Water | not in our table | 0 |
| Leaf | 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
- A few pieces of tomato
- 2 onions
- A few fresh Scotch bonnet or habanero peppers (ata rodo)
- ½ milk cup cround crayfish
- Fermented locust bean (iru)
- Palm oil
- Meat stock or water
- Salt to taste
- 4 pieces bouillon cubes (or the equivalent amount of powder)
- 3 milk cups uncooked rice
- 2 tins of cooked titus fish (optional)
- Beef , turkey , and/or chicken meat (optional), boiled
- Sliced scent leaf (optional)
Directions
Blend the tomatoes, onions, peppers, and crayfish into a smooth paste.
Pour the paste into a dry pot on the fire. Cook to evaporate the excess liquid.
When the water has completely evaporated, add the iru and palm oil. Leave to cook for 10 minutes.
Add meat stock or water, and bring to boil . Adjust seasoning with salt and maggi to taste.
Wash the rice very well with cold water.
Add the rice to the boiling stock, and stir well. Add more liquid if necessary, and allow to cook until the rice is almost tender.
When the rice is almost ready, add the cooked fish or meat. Add the scent leaf, if using.
Serve the jollof rice hot with plantain (dodo).