West African Jollof Rice with Chicken

This high-protein, low-fat dish combines lean chicken breast with a rich tomato base, making it a comforting yet clean meal perfect for meal prep.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (12 servings), not per serving.

• 2 pounds cooked chicken breast, cut into 1-inch cubes · 2238 kcal in the whole recipe
• 1 tablespoon olive oil · 131 kcal in the whole recipe
• 1/2 cup onion, finely chopped · 33 kcal in the whole recipe
• 1/2 cup green bell pepper, finely chopped · 18 kcal in the whole recipe
• 1/2 teaspoon ground ginger · 4 kcal in the whole recipe
• 1 can (14.5 ounces) low-sodium whole tomatoes · 183 kcal in the whole recipe
• 2 cans (6 ounces each) no-salt-added tomato paste · 367 kcal in the whole recipe
• 8 cups water
• 1/2 teaspoon black pepper
• 1/2 teaspoon thyme
• 1 teaspoon crushed red pepper
• 2 cups white rice · 372 kcal in the whole recipe
• 2 1/2 cups low-sodium chicken broth · 37 kcal in the whole recipe
• 2 1/2 cups water

Method

1. Heat the olive oil in a large pot. Sauté the cooked cubed chicken until lightly browned, then add the chopped onion, green pepper, and ground ginger, cooking until the vegetables are soft.

   

2. Stir in the whole tomatoes and simmer for 5 minutes. Add the tomato paste, 8 cups of water, black pepper, thyme, and crushed red pepper, then let the sauce simmer for 20 minutes to blend the flavors.

   

3. While the sauce is simmering, combine the white rice, chicken broth, and 2 1/2 cups of water in a separate saucepan. Bring to a boil, then cover and cook over low heat until the rice is tender and the liquid is absorbed.

   

4. Fluff the cooked rice with a fork and transfer it to a deep serving bowl. Arrange the rich, savory chicken and tomato stew in the center of the rice and serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.