Recipes · Senegalese · Main Courses
Jollof Rice
One serving has 785 kcal and 28 g protein, and at least a fifth of a woman's daily need of niacin (82%), vitamin C (80%), manganese (73%), selenium (69%), pyridoxine (65%) and thiamin (63%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (553 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: poultry
Ingredients
- 90 g Rice, white, medium-grain
- 120 g Chicken thighs, skin-on, raw
- 60 g Tomatoes, raw
- 20 g Tomato paste
- 50 g Onions, raw
- 30 g Bell pepper, red, raw
- 4 g Garlic, raw
- 3 g Chili peppers, red, raw
- 15 g Vegetable oil
- 0.2 g Bay leaves
- 1 g Salt
- 160 g Water
Method
- Blend the tomatoes, half the onion, bell pepper, garlic and chili into a smooth puree.
- Heat the oil in a pot and brown the chicken pieces for 5 minutes, then remove and set aside.
- Add the remaining onion to the pot and cook for 2-3 minutes, then stir in the tomato puree and tomato paste, and cook for 10-12 minutes until reduced and darkened.
- Return the chicken to the pot along with the bay leaf, salt and water, and bring to a boil.
- Stir in the rice, cover, and cook on low heat for 20-25 minutes, stirring once or twice, until the rice is tender, the chicken is cooked through (juices run clear, 74 °C/165 °F) and the liquid is absorbed.
- Fluff gently and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 785 kcal | 37% |
| Carbohydrates | 86 g | |
| Water | 400 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 28.3 g | 59% |
| Tryptophan | 0.29 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 2 g | |
| Methionine | 0.68 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.93 g | |
| Valine | 1.3 g | |
| Histidine | 0.74 g | |
| Fat | 35.9 g | |
| Monounsaturated | 11.9 g | |
| Polyunsaturated | 13.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.5 g | |
| Saturated | 7.9 g | |
| Trans-Fats | 0.2 g | |
| Cholesterol | 118 mg | |
| Calcium | 57.7 mg | 6% |
| Copper | 0.33 mg | 37% |
| Iron | 5.9 mg | 33% |
| Magnesium | 80.2 mg | 26% |
| Manganese | 1.3 mg | 73% |
| Phosphorus | 347 mg | 50% |
| Potassium | 830 mg | 18% |
| Selenium | 38.2 µg | 69% |
| Sodium | 511 mg | |
| Zinc | 3.1 mg | 38% |
| Thiamin (vitamin B1) | 0.69 mg | 63% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 11.5 mg | 82% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.85 mg | 65% |
| Folate (vitamin B9) | 247 µg | 62% |
| Cobalamin (vitamin B12) | 0.74 µg | 31% |
| Choline | 72.6 mg | 17% |
| Vitamin A | 117 µg | 17% |
| Vitamin C | 60.3 mg | 80% |
| Vitamin D (D2 + D3) | 3.6 IU | 1% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 39.3 µg | 44% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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