Nigerian jollof rice with jerk chicken

Nigerian jollof rice with jerk chicken
  • Low fat
  • Low phosphate
  • Low potassium
  • Low salt
  • Main meal
  • African
  • 6 hours or less
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An authentic recipe that's low in potassium, phosphate and salt.

Ingredients

Jollof rice

400g can chopped tomatoes

1 teaspoon tomato puree

1 red pepper, chopped

2 onions, chopped

2 spring onions, chopped

6 cloves garlic, chopped

2 heaped teaspoons ginger, finely chopped

2 red chilli peppers (or more if preferred)

2 teaspoons dried mixed herbs

2 teaspoons curry powder (medium or hot)

4 bay leaves

450g easy cook white rice (2 cups)

220ml warm water (1 cup)

1 zero-salt or very low salt chicken stock cube

6 tablespoons olive oil

Jerk chicken

6 chicken legs

1 lemon

1 onion, chopped

2 spring onions, chopped

2 red chilli peppers, chopped

3 garlic cloves, chopped

1 teaspoon Chinese 5-spice powder

1 teaspoon allspice

1 tablespoon ground black pepper

1 tablespoon fresh or 1 teaspoon dried thyme

1 teaspoon dried nutmeg

4 tablespoons reduced-salt soy sauce

Coleslaw salad

2 (200g) medium carrots, peeled and grated

½ (350g) white cabbage, shredded

½ red onion, sliced

2-3 tablespoons sweetcorn (tinned or frozen)

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Method

  1. Step 1

    Place the chicken legs in a bowl of cold water to clean then drain away the water. Cut the lemon in half and squeeze the juice over the chicken, rub in thoroughly. In a blender, combine the onion, spring onions, chilli peppers, garlic cloves, herbs and spices. Blend to a coarse paste, then add the soy sauce, 100ml of water and blend again. Pour the marinade into a large, shallow dish, add the chicken and coat thoroughly. Cover with clingfilm and leave in the fridge overnight (or at least 4 hours).

  2. Step 2

    Once the chicken has marinated, start the jollof rice. Add the tinned tomatoes, tomato puree, peppers, onions, spring onions, garlic, ginger and chilli pepper to a blender with a little water. Blend until you have a smooth paste. Pre-heat the oven to 180°C / fan 160°C / gas mark 5.

  3. Step 3

    Once the chicken has marinated, start the jollof rice. Add the tinned tomatoes, tomato puree, peppers, onions, spring onions, garlic, ginger and chilli pepper to a blender with a little water. Blend until you have a smooth paste. Pre-heat the oven to 180°C / fan 160°C / gas mark 5.

  4. Step 4

    Add the olive oil to a large saucepan on a medium heat. Once the oil is hot, add the blended ingredients as well as the dried mixed herbs, curry powder and bay leaves. Turn heat down to a minimum and cook for 45 minutes, stirring regularly, to reduce the sauce.

  5. Step 5

    Take the chicken out of the fridge and pour, with the marinade, into an oven-proof tin. Spread the chicken legs out so they’ll cook evenly and cover the tin with a sheet of foil. Roast for 50-60 minutes, turning the chicken over halfway through cooking.

  6. Step 6

    While the jollof sauce is reducing and the chicken is roasting, wash the rice twice in cold water (to remove the starch), add to a pan of water, bring to the boil and par-boil for 5 minutes, then drain. Once the sauce has reduced for 45 minutes, pour the drained rice in with the 220ml of warm water and the stock cube. Cook on a low heat for 20 minutes, stirring every 5 minutes.

  7. Step 7

    Combine the coleslaw salad vegetables. Once the chicken is fully cooked (the juices will run clear when the thickest part of the leg is skewered), serve the chicken and rice onto six plates, with the coleslaw.

Food facts

The rice is the main source of carbohydrate in this recipe, and the value has been provided for those who have been trained in insulin adjustment.

Despite the use of some high potassium ingredients, such as tomatoes, this recipe is low in potassium, when following the quantities in the ingredients, and the serving sizes. Therefore, suitable for those advised to lower potassium in their diet. This recipe is also low in phosphate, however it does contain some phosphate, mainly provided by the chicken, therefore if you have been prescribed a phosphate binder, you should take as directed.

This recipe provides a source of protein, so is therefore suitable for those advised to eat more protein.

This recipe has suggested using olive oil which be expensive, cheaper options are any vegetable oil.

Use a gluten free low-salt stock cube and a gluten-free soy sauce.

This recipe uses a lot of oil, which makes it high in calories. You could consider reducing the amount of oil you use and keeping this dish as an occasional meal.

This dish is best eaten freshly made.

For additional flavour, use the cooked chicken juices and remaining marinade from the chicken oven tin to add to the cooked rice.