Name: Jollof rice and chicken
Prep time: 15 minutes
Cook time: 30 minutes
Yield: 4
Ingredients: 2 tsp rapeseed oil; 1 large onion (170g), chopped; 350g skinless, boneless chicken breast, cut into chunks; 1 large red pepper (170g), chopped; 1 large yellow pepper (170g), chopped; 2 garlic cloves, crushed; 3cm fresh ginger root, finely chopped; half -1 Scotch Bonnet chilli, chopped; 2 tbsp tomato purée; 200g brown basmati rice, rinsed under cold water.; 1 reduced salt chicken stock cube dissolved in 450 ml water; 1 x 400g can chopped tomatoes; 100g okra, chopped into 2cm pieces; 2 tbsp roughly chopped coriander

A popular West African dish that’s cooked in one pot so ideal for a simple, tasty midweek dinner.

Serves

Prep

15 minutes

Cook

30 minutes

Nutrition information

Each 393g serving contains (excludes serving suggestion)

KCal: 377
Carbs: 50.3g
Fibre: 7.1g
Protein: 29.7g
Fat: 5.1g
(Low)
Saturates: 0.8g
(Low)
Sugars: 11.9g
(Low)
Salt: 0.28g
(Low)
Fruit/Veg Portion: 3

What makes a healthy, balanced diet?

Ingredients

2 tsp rapeseed oil
1 large onion (170g), chopped
350g skinless, boneless chicken breast, cut into chunks
1 large red pepper (170g), chopped
1 large yellow pepper (170g), chopped
2 garlic cloves, crushed
3cm fresh ginger root, finely chopped
half -1 Scotch Bonnet chilli, chopped
2 tbsp tomato purée
200g brown basmati rice, rinsed under cold water.
1 reduced salt chicken stock cube dissolved in 450 ml water
1 x 400g can chopped tomatoes
100g okra, chopped into 2cm pieces
2 tbsp roughly chopped coriander

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Method

Step 1

Heat the oil in a large pan then add the onion and cook 3-4 minutes until starting to brown.

Step 2

Add the chicken chunks and cook a further 3-4 minutes, stirring regularly to make sure the chicken cooks evenly.

Step 3

Add the red and yellow peppers and stir another 2 minutes then add the garlic, ginger, chili and tomato purée and mix well.

Step 4

Now add the rice and mix again, stirring for a minute to coat all the rice with the tomato purée mixture.

Step 5

Add the stock and tomatoes and mix well, bring to the boil then reduce the heat, cover and simmer for 8 minutes.

Step 6

Scatter the okra on top of the rice, replace the lid and simmer a further 5 minutes.

Step 7

Now turn off the heat but don’t remove the lid and leave to stand for 5 minutes. Add the coriander, mix well and serve.

Recipe tips

You could make this dish with lamb, beef, pork or turkey
For a vegetarian/vegan version try adding chunks of courgette, aubergine and marinated tofu in place of chicken and use a vegetable stock cube.
For a seafood version use a fish stock cube and add cubes of salmon or some prawns along with the okra.
Freezing instructions: Suitable for freezing once cooked. Chill quickly. Defrost in the fridge and reheat thoroughly until piping hot throughout. Eat immediately and discard any leftovers.