Recipes · Nigerian · Side Dishes
Gizdodo (Gizzard and Plantain)
One serving has 484 kcal and 30 g protein, and at least a fifth of a woman's daily need of vitamin C (107%), vitamin K (82%), cobalamin (76%), selenium (74%), zinc (58%) and niacin (52%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (457 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: poultry
Ingredients
- 150 g Chicken gizzards, raw
- 100 g Plantains, ripe, raw
- 60 g Tomatoes, raw
- 10 g Tomato paste
- 30 g Bell pepper, red, raw
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 3 g Garlic, raw
- 20 g Vegetable oil
- 1 g Salt
- 50 g Water
Method
- Boil the gizzards in salted water for 25-30 minutes until tender, then drain and cut into bite-sized pieces.
- Peel and slice the plantain, then fry it in half the oil for 2-3 minutes per side until golden; set aside.
- In the same pan, fry the gizzard pieces for 3-4 minutes until browned.
- Blend or finely chop the tomatoes, bell pepper, onion, garlic and chili, then cook the mixture in the remaining oil for 8-10 minutes until reduced and thick, stirring in the tomato paste and a splash of water.
- Toss the fried gizzards and plantain through the sauce, season with the salt, and cook for 2-3 more minutes until well coated and heated through (gizzards reaching 74 °C/165 °F).
- Serve hot as a side dish or light meal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 484 kcal | 23% |
| Carbohydrates | 42 g | |
| Water | 357 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 29.6 g | 62% |
| Tryptophan | 0.02 g | |
| Threonine | 0.05 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.06 g | |
| Lysine | 0.06 g | |
| Methionine | 0.01 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.06 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 23.8 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 12.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.5 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.23 g | |
| Cholesterol | 360 mg | |
| Calcium | 45.7 mg | 5% |
| Copper | 0.35 mg | 39% |
| Iron | 5 mg | 28% |
| Magnesium | 77.8 mg | 25% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 299 mg | 43% |
| Potassium | 1,215 mg | 26% |
| Selenium | 40.9 µg | 74% |
| Sodium | 509 mg | |
| Zinc | 4.6 mg | 58% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 7.2 mg | 52% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.66 mg | 51% |
| Folate (vitamin B9) | 60 µg | 15% |
| Cobalamin (vitamin B12) | 1.8 µg | 76% |
| Choline | 25.9 mg | 6% |
| Vitamin A | 166 µg | 24% |
| Vitamin C | 80.1 mg | 107% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 73.5 µg | 82% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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