Recipe by Roberta L. Duyff, MS, RDN, FAND, CFCS
paella, Italian risotto, South Asian biryani, Cajun jambalaya, Central American
gallo pinto...nearly every culinary culture has a traditional rice dish served
as center plate.
is no exception. Jollof rice — with a different version prepared in nearly every
West African country (and maybe even in every family) — is a spicy one-pot dish.
Commonly made with tomatoes, onions and peppers, plus rice, meat, poultry or fish,
jollof rice can incorporate a rainbow of other vegetables. It can even be made without
meat. Fried plantains and salad are typically served as sides.
2 to 2 1/2 pounds chicken drumsticks (8 drumsticks)
1/2 teaspoon black pepper
1/4 cup canola oil
1 large yellow onion, chopped
1 to 2 jalapeño peppers, seeded, diced
2 cloves garlic, minced
1 tablespoon grated peeled ginger root
2 cups brown rice
1 (15-ounce) can no-salt-added diced tomatoes
3 tablespoons tomato paste
1 teaspoon ground cumin
1 teaspoon thyme leaves
4 cups sodium-reduced chicken broth
2 tablespoons fresh lime juice
2 cups fresh or frozen green peas
2 carrots, diced
1 lime, sliced, for garnish
Sprigs of cilantro or parsley, for garnish
the chicken with black pepper.
the oil in a 12-inch, non-stick skillet over medium-high heat. Add the chicken;
cook until lightly browned. Remove the chicken from the skillet; set
aside. Leave the drippings in the skillet.
the onion, jalapeño peppers, garlic and ginger root to the skillet. Reduce
to medium heat. Cook and stir for 3 to 5 minutes, until the onions are
transparent. Remove from the heat.
the rice; toss with onion mixture. Mix in the tomatoes, tomato paste, cumin
and thyme. Cook and stir over medium heat for about 3 minutes.
the chicken over the rice mixture in skillet. Combine the broth and lime
juice in a medium bowl; pour over the chicken. Cover; reduce heat to
simmer. Cook for about 30 minutes.
the peas and carrots over chicken. Cover; continue to simmer for another 10
minutes, until the broth is absorbed, the rice is tender, and the chicken is
cooked through. Remove from heat. Keep covered; rest for 10 minutes before
serve, garnish with lime slices and cilantro or parsley.
As a variations, substitute
or add chopped bell pepper or green beans for an equal amount of vegetables. Substitute
cubed sirloin steak, peeled shrimp, tofu, or seitan for the chicken drumsticks.
520; Calories from fat: 210; Total fat: 23g; Saturated fat: 5g; Trans fat: 0g;
Cholesterol: 90mg; Sodium: 450mg; Total carbohydrate: 49g; Dietary fiber: 5g;
Sugars: 7g; Protein: 28g