Recipes · Ghanaian · Main Courses
Angwa Moo (Ghanaian Oil Rice)
One serving has 837 kcal and 29 g protein, and at least a fifth of a woman's daily need of manganese (91%), folate (88%), selenium (85%), thiamin (84%), niacin (72%) and copper (53%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (518 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free
- Contains: beef, celery, poultry
Ingredients
- 140 g Rice, white, long-grain
- 70 g Onions, raw
- 50 g Corned beef, canned
- 6 g Chili peppers, red, raw
- 12 g Vegetable oil
- 180 g Chicken stock, homemade
- 60 g Water
Method
- Rinse the rice well and drain. Finely slice the onion and chop the chili.
- Heat the oil in a saucepan over medium heat and fry the onion for 3-4 minutes until softened and lightly browned.
- Flake the corned beef (standing in for the salted beef traditionally used) into the pan and fry for 2 minutes, stirring, to render its flavour into the oil.
- Add the rice and chili and stir for 1-2 minutes to coat every grain in the oil.
- Pour in the chicken stock and water, bring to a boil, then cover, reduce the heat to low, and cook for 18-20 minutes until the rice is tender and the liquid is absorbed.
- Fluff with a fork and serve as is, or with a fried egg and a spicy pepper sauce on the side, in the classic Ghanaian style.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 837 kcal | 40% |
| Carbohydrates | 125 g | |
| Water | 339 mL | |
| Fiber | 3.1 g | 10% |
| Protein | 28.9 g | 60% |
| Tryptophan | 0.25 g | |
| Threonine | 0.89 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.4 g | |
| Methionine | 0.55 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.2 g | |
| Histidine | 0.68 g | |
| Fat | 22.6 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 7.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.8 g | |
| Saturated | 5.8 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 48.4 mg | |
| Calcium | 69.3 mg | 7% |
| Copper | 0.48 mg | 53% |
| Iron | 7.7 mg | 43% |
| Magnesium | 58.2 mg | 19% |
| Manganese | 1.6 mg | 91% |
| Phosphorus | 288 mg | 41% |
| Potassium | 540 mg | 11% |
| Selenium | 46.9 µg | 85% |
| Sodium | 719 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.92 mg | 84% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 10.1 mg | 72% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 37% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 352 µg | 88% |
| Cobalamin (vitamin B12) | 0.81 µg | 34% |
| Choline | 74.2 mg | 17% |
| Vitamin A | 4.7 µg | 1% |
| Vitamin C | 14.2 mg | 19% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 24.5 µg | 27% |
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
2.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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