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Healthy dinner idea – Ever heard of Jollof Rice?

Ever heard of Jollof Rice? Jollof Rice is a Ghanaian dish which is very similar to Mexican Rice. I think this could be a healthy little something to try for dinner one day.


Here’s how you make it.

This serves 4


½ lb to 1 lb lamb meat or any other meat of your choice. Some use beef or chicken.

2-3 tomatoes

Fresh pepper or cayenne pepper (2 tsp or to taste)

1 tsp. Creole spice

3 Tb tomato paste

2 cups of rice

2 onions

2-3 cups of peas or mixed veggies of your choice

Prep Work


  1. Season meat with salt and garlic to taste. Meat must be cut into small cubes
  2. Sauté meat in pan on low heat for 20 mins or until lightly browned
    1. Stir meat often so it doesn’t burn.
    2. Next brown the meat. To do this, take a pan, pour a little oil it then add meat that was sautéed.
    3. After oil gets hot, lower heat and then add meat.


  1. Blend the tomatoes (2-3) with pepper (fresh pepper is better) and put aside

The Rice

  1. Put 2 table spoons of oil in a large saucepan
  2. Add onions when oil is warm, Stir occasionally until brown
  3. Add blended tomatoes ( from sauce step) and stir occasionally until all juice has evaporated and sauce seems thick. Add 3 tablespoon of tomato paste, 1 teaspoon of creole spice (or to taste) and stir occasionally (You want there to be a lot of paste to turn the color, but not too much)
  4. Add the browned meat and 2 cups of rice and stir until the rice has absorbed some of the sauce
  5. Add 2 cup(s) of boiling water and stir in the peas or mixed veggies.
  6. Stir and lower the heat
  7. Leave to cook until the rice is soft
  8. Taste and add salt as needed
  9. Stir occasionally

You can serve this with a side salad. Now you’re ready to eat and enjoy!


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