Your Recipe

Jollof Rice

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Paprika, roh, gelb, süß 119g 31kcal
Bouillon/Hühnerbrühe 498g 1330kcal
Ingwerwurzel 2g 2kcal
Knoblauch 6g 9kcal
Paprika 2.3g 6kcal
Cayenne Pfeffer 0.9g 3kcal
Kreuzkümmel, gemahlen 2.1g 8kcal
Tomaten, rot, reif, roh, ganzjähriger Durchschnitt 246g 44kcal
Reis, weiss, langkörnig, parboiled, nicht angereichert, trocken 370g 1384kcal
Huhn, Haut (Keulen und Schenkel), roh 454g 1998kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 2 cups long-grain parboiled rice
• 1 onion, finely chopped
• 2 tomatoes, blended into a puree
• 1 red bell pepper, blended into a puree
• 2 cloves garlic, minced
• 1 tsp ground ginger
• 1 tsp ground cumin
• 1 tsp paprika
• 1/2 tsp cayenne pepper (optional)
• 2 cups chicken broth or water
• 1 lb chicken thighs or drumsticks
• Salt and pepper to taste
• Vegetable oil
Instructions:
1. Heat vegetable oil in a large pot over medium heat.
2. Season chicken thighs or drumsticks with salt and pepper, then brown them in the hot oil. Remove and set aside.
3. In the same pot, add chopped onion and minced garlic. Sauté until softened.
4. Add blended tomato and red bell pepper puree. Cook until thickened and oil starts to separate from the sauce.
5. Stir in ground ginger, ground cumin, paprika, and cayenne pepper (if using).
6. Add parboiled rice to the pot and stir to coat with the sauce.
7. Pour in chicken broth or water. Add browned chicken thighs or drumsticks back into the pot.
8. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes until rice is cooked and liquid is absorbed.
9. Fluff rice with a fork before serving.

Nährwertangaben 
Portionsgröße  463 g | ml
Menge pro Portion  1219
5098
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 69g 88%
Gesättigte Fettsäuren  18g 91%
Natrium 29792mg 1295%
Gesamte Kohlenhydrate  107g 39%
Ballaststoffe  4g 14%
Zucker  27g
Protein  40g 80%
Vitamin D 0.2mcg 1%
Kalzium 331mg 25%
Eisen  3.3mg 18%
Kalium 979mg 21%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 158.683 mcg 18%
Thiamin [B1] 0.442 mg 37%
Riboflavin [B2] 0.678 mg 52%
Niacin [B3] 11.459 mg 72%
Pantothensäure [B5] 2.281 mg 46%
Vitamin B6 0.894 mg 53%
Cobalamin [B12] 1.111 mcg 0%
Folat [B9] 80.218 mcg 0%
Vitamin C 51.361 mg 57%
Vitamin D 0.227 mcg 1%
Vitamin E 1.971 mg 13%
Vitamin K 7.71 mcg 6%
Betain 9.59 mg 0%
Cholin 184.403 mg 34%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  107.1 g 39%
Sugars 26.5 g 53%
Ballaststoffe  4 g 14%
Carbohydrate 28.7 g 0%
Netto-Kohlenhydrate 80.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.184 g 0%
Arginin 1.454 g 0%
Asparaginsäure 1.772 g 0%
Cystein 0.247 g 0%
Glutaminsäure 3.029 g 0%
Glycin 1.767 g 0%
Histidin 0.417 g 0%
Isoleucin 0.651 g 0%
Leucin 1.249 g 0%
Lysin 0.865 g 0%
Methionin 0.366 g 0%
Phenylalanin 0.742 g 0%
Prolin 1.306 g 0%
Serin 0.779 g 0%
Threonin 0.637 g 0%
Tryptophan 0.163 g 0%
Tyrosin 0.476 g 0%
Valin 0.859 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 331.49 mg 25%
Kupfer 0.38 mg 42%
Fluorid 1.83 mcg 0%
Eisen  3.28 mg 18%
Magnesium 121.74 mg 29%
Mangan 1.37 mg 60%
Phosphor 496.94 mg 40%
Kalium 979.12 mg 21%
Selen 65.25 mcg 119%
Natrium 29791.54 mg 1295%
Zink 2.11 mg 19%
andere
Nährstoff Menge  DV
Wasser 183.273 g 0%
Asche 63.17 g 0%