Jolof Rice

For five people (quantities for ten are given below)

4 tbsp peanut or other vegetable oil
1 x 2.5kg chicken, cut into serving pieces
or about 2kg chicken pieces
450g lean stewing beef, cubed
2 medium-size onions, chopped
1 garlic clove, finely chopped
2 large ripe tomatoes, chopped
2 tsp tomato puree
1 hot green chilli (fresh or canned), finely chopped
¼ tsp cayenne pepper
450g smoked ham, cut in medium-sized cubes
200g long-grain white rice
1 chicken stock cube
1 beef stock cube
1 head of cabbage (about 500g), washed and cut into 8 pieces, to serve
1 aubergine (about 400g), peeled and cut into chunks, to serve
1 small pumpkin (about 600g), peeled, seeded and cut into chunks, to serve

Method

1. Heat half the oil in a heavy saucepan over medium heat and brown the
pieces of chicken and beef. Remove them from the pan and set aside.
2. Reduce the heat and add the remaining oil. Add the onions and garlic and cook for
3-4 minutes.
3. Add the tomatoes, tomato puree, chilli, salt and cayenne to the onions and garlic.
Stir and cook for 5 minutes.
4. Transfer the mixture to a deep saucepan. Stir in the cubed ham and rice and
crumble over the stock cubes. Pour in enough water to cover the mixture by about
15mm (½ in), bring to the boil, cover and reduce the heat to low. Cook about
20 minutes or until the rice is cooked and the chicken is tender.
5. Remove the rice mixture from the heat and let it sit, covered.
6. Meanwhile, boil or steam the cabbage separately from the aubergine and pumpkin
chunks until all are just tender. Serve the vegetables with the Jolof Rice.

Each serving provides:
Kcal: 1739
Protein: 197.4g
Fat: 82.1g (of which saturated fat: 22.4g)
Carbohydrate: 53.8g (of which sugars: 17.3g)
Fibre: 8g

Nutrition Points:

a) This dish is high in vitamin B6 and in zinc and folic acid.
b) This dish contains a moderate amount of vitamin C.
c) This dish contains a low amount of calcium.

Serving Suggestions:

a) Use brown rice for added nutrients, but add a little more water.
b) For a different vegetable side dish, try a mixture of carrots, leeks or broccoli.
c) If you can’t buy smoked ham, use an un-smoked ham.
d) Jolof Rice is made in many ways over much of central and southern Africa, so be creative. For instance, you can make your version with raw pork instead of ham (just be sure to brown your pieces of pork along with the chicken and beef) - or leave ham or pork out altogether!

For ten people

8 tbsp peanut or other vegetable oil
2 x 2.5kg chicken, cut into serving pieces
or about 4kg chicken pieces
900g lean stewing beef, cubed
4 medium-size onions, chopped
2 garlic cloves, finely chopped
4 large ripe tomatoes, chopped
4 tsp tomato puree
2 hot green chillies (fresh or canned), finely chopped
½ tsp cayenne pepper
900g smoked ham, cut in medium-sized cubes
400g long-grain white rice
2 chicken stock cubes
2 beef stock cubes
2 heads of cabbage (about 1kg), washed and each cut into 8 pieces, to serve
2 aubergines (about 800g), peeled and cut into chunks, to serve
1 pumpkin (about 1.2kg), peeled, seeded and cut into chunks, to serve

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