Your Recipe

Jollof Rice

Ingrédient Quantité Calories
Oignons 150g 60kcal
Poivron rouge 119g 31kcal
Bouillon de poulet 498g 1330kcal
Racine de gingembre 2g 2kcal
Ail 6g 9kcal
Paprika 2.3g 6kcal
Poivre de cayenne 0.9g 3kcal
Cumin, moulu 2.1g 8kcal
Tomates, rouges, mûres, crues, moyenne toute l'année 246g 44kcal
Riz, blanc, à grains longs, étuvé, non enrichi, sec 370g 1384kcal
Poulet, peau (pilons et cuisses), cru 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.

Valeurs nutritives
Taille des portions 463 g | ml
Quantité par portion 1219
5098
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 69g 88%
Gras saturés 18g 91%
Sodium 29792mg 1295%
Total des glucides 107g 39%
Fibres alimentaires 4g 14%
Sucre 27g
Protéine 40g 80%
Vitamine D 0.2mcg 1%
Calcium 331mg 25%
Fer 3.3mg 18%
Potassium 979mg 21%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 158.683 mcg 18%
Thiamine [B1] 0.442 mg 37%
Riboflavine [B2] 0.678 mg 52%
Niacine [B3] 11.459 mg 72%
Acide pantothénique [B5] 2.281 mg 46%
Vitamine B6 0.894 mg 53%
Cobalamine [B12] 1.111 mcg 0%
Floate [B9] 80.218 mcg 0%
Vitamine C 51.361 mg 57%
Vitamine D 0.227 mcg 1%
Vitamine E 1.971 mg 13%
Vitamine K 7.71 mcg 6%
Bétaïne 9.59 mg 0%
Choline 184.403 mg 34%
Carbohydrates
nutriment Quantité DV
Total des glucides 107.1 g 39%
Sugars 26.5 g 53%
Fibres alimentaires 4 g 14%
Carbohydrate 28.7 g 0%
Glucides nets 80.5g
acides aminés
nutriment Quantité DV
Alanine 1.184 g 0%
Arginine 1.454 g 0%
Acide aspartique 1.772 g 0%
Cystéine 0.247 g 0%
Acide glutamique 3.029 g 0%
Glycine 1.767 g 0%
Histidine 0.417 g 0%
Isoleucine 0.651 g 0%
Leucine 1.249 g 0%
Lysine 0.865 g 0%
Méthionine 0.366 g 0%
Phénylalanine 0.742 g 0%
Proline 1.306 g 0%
Sérine 0.779 g 0%
Thréonine 0.637 g 0%
Tryptophane 0.163 g 0%
Tyrosine 0.476 g 0%
Valine 0.859 g 0%
Minéraux
nutriment Quantité DV
Calcium 331.49 mg 25%
Cuivre 0.38 mg 42%
Fluorure 1.83 mcg 0%
Fer 3.28 mg 18%
Magnésium 121.74 mg 29%
Manganèse 1.37 mg 60%
Phosphore 496.94 mg 40%
Potassium 979.12 mg 21%
Sélénium 65.25 mcg 119%
Sodium 29791.54 mg 1295%
Zinc 2.11 mg 19%
autres
nutriment Quantité DV
Eau 183.273 g 0%
Cendres 63.17 g 0%