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Traditional rice dishes take the stage as the main entrée in so many cultures, from Spanish paella and Italian risotto to South Asian biryani and Cajun jambalaya. West Africa is no exception. Jollof rice is a spicy, one-pot dish with a different version prepared in nearly every West African country — and perhaps in every family. Common ingredients include tomatoes, onions and peppers, plus rice, meat, poultry or fish. Jollof rice also can incorporate a rainbow of other vegetables. It even can be made without meat. Fried plantains and salad are typically served as sides.
2 to 2½ pounds chicken drumsticks (8 drumsticks)
½ teaspoon black pepper
¼ 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
Before you begin: Wash your hands.
As a variation, 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.
Serves 8
Calories: 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
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics' Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
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