Estimated Nutrition (whole recipe, rough)
Counts 13 of 17 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Collard Greens | 1 cup (36g) raw | 11 |
| Spinach | 1 cup raw (30g) | 7 |
| Clove | 1 tsp ground (2g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Scotch | not in our table | 0 |
| Meat | not in our table | 0 |
| Smoked Fish | not in our table | 0 |
| Crayfish | 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 bunch of spinach
- 1 bunch of kale or collard greens
- 1 bunch of bitterleaf (substitute with more spinach if unavailable)
- 1 medium-sized onion , chopped
- 3 cloves of garlic , minced
- 2 tomatoes , diced
- 2 scotch bonnet chile peppers , chopped (adjust according to spice preference)
- 1 pound meat or fish ( chicken , beef , and smoked fish are commonly used)
- ¼ cup palm oil
- 1 tablespoon ground crayfish (optional)
- 1 tablespoon dried shrimp or prawns (optional)
- 1 tablespoon bouillon powder or cubes
- Salt to taste
Directions
Wash the spinach, kale (or collard greens), and bitterleaf thoroughly to remove any dirt or grit. Remove any tough stems from the greens and chop them into small pieces. Set aside.
If using meat, cut it into bite-sized pieces. If using smoked fish, remove any bones and shred into smaller pieces.
Season the meat or fish with salt and any other desired seasonings.
Heat the palm oil in a large pot over medium heat. If you prefer a milder flavor, you can mix palm oil with vegetable oil. Add the chopped onions and minced garlic to the pot and sauté until they become translucent and fragrant.
Add the diced tomatoes and scotch bonnet peppers. Cook for a few minutes until the tomatoes soften.
Add the seasoned meat or fish to the pot and cook until it is browned and cooked through. If using smoked fish, add it towards the end to prevent overcooking.
Add the chopped spinach, kale (or collard greens), and bitterleaf to the pot. Stir well to combine with the meat or fish and aromatics. If the pot is too dry, you can add a little water to prevent sticking. Cover the pot and let the greens cook down for about 10–15 minutes or until they are wilted and tender.
Add the ground crayfish (if using), dried shrimp or prawns (if using), and bouillon powder or cubes to the pot. Stir well to incorporate the flavors.
Taste the stew and adjust the seasoning with salt and additional spices if needed.
Reduce the heat to low, cover the pot, and simmer for another 10–15 minutes to allow the flavors to meld together.
Garnish with additional chopped onions or fresh herbs, if desired, and enjoy.