Low-Cal Jollof Rice

Low-Cal Jollof Rice

Jollof rice is the soul of West African cooking, and this lighter version keeps the deep, smoky pepper flavor while trimming the oil. Blended tomato and red pepper form the signature red base that coats every grain, with lean chicken for protein.

Ingredients

• 1 cup cooked brown rice
• 5 oz chicken breast, diced
• 2 medium tomatoes
• 1 large red bell pepper, seeded
• 1/2 medium onion
• 2 garlic cloves
• 1 tsp grated fresh ginger
• 1 tbsp olive oil
• 1 tsp low-sodium chicken bouillon
• 1 tbsp chopped scallions (optional)

Instructions

1. Blend the tomatoes, bell pepper, half the onion, garlic, and ginger into a smooth puree.
2. Heat olive oil in a pot over medium heat and finely dice the remaining onion.
3. Saute the onion for 3 minutes until soft.
4. Pour in the blended puree and simmer 10 minutes until darkened and thick.
5. Stir in the bouillon and 1/2 cup water, then add the chicken.
6. Simmer for 10 minutes until the chicken is cooked through.
7. Fold in the cooked brown rice, cover, and steam 5 minutes so the grains absorb the sauce.
8. Fluff with a fork and top with scallions.

Nutrition Facts

Tips

• For the authentic smoky flavor, let the pepper puree brown slightly against the pan.
• Use parboiled rice if you want the grains to stay distinct.
• Add a chopped scotch bonnet if you like it fiery; a little goes a long way.