Lunch & dinner

Jollof rice with grilled chicken

  • Lunch & dinner
  • West & East African
  • 45 min hands-on
  • Halal

Ingredients

One standard portion

  • 110g halal chicken thigh, skinless
  • 75g long-grain rice (dry weight)
  • 10g rapeseed oil (2 tsp)
  • 100g tomatoes
  • 60g peppers
  • 40g onion
  • 80g mixed vegetables

Season as the method describes. Spices, salt, lemon and water aren’t weighed or counted below.

Per portion

Calories
627kcal
Protein
36g
Carbs
75g
Fat
20g

Added up from each ingredient’s typical values per 100g. A standard portion is this meal’s share of a 2,000 kcal day.

Method

  1. Blend the tomato, peppers and onion; fry in the oil until reduced and deep red.

  2. Add the rice, stock, thyme and bay; cover and cook on low for twenty-five minutes.

  3. Grill the spiced chicken and serve with the vegetables.

In a plan

This is one of the dishes our plans cook from, and plans serve it for lunch or dinner, or as the iftar meal in Ramadan. There, the halal chicken thigh, skinless, long-grain rice (dry weight) and rapeseed oil are weighed out to your own numbers; everything else stays as written.

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General guidance, not medical advice. Please check with your doctor if you have a medical condition, are pregnant, or are new to exercise. Check every ingredient against your own allergies.