How to Meal Prep High Protein Chicken Jollof Rice on a Budget
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- Опубликовано: 21 сен 2024
- How to make delicious chicken jollof rice for your meal prep. It's high protein and perfect for a quick and easy meal prep option! With this recipe, you can have a tasty and healthy week.
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➖ Recipe ➖
Chicken -
1 Tbsp (20ml) - Olive Oil
1kg (2.2lbs) - Chicken Breast
2 tsp (5g) - Onion Powder
2 tsp (5g) - Garlic Powder
1 tsp (2.5g) - Smoked Paprika
Salt & Pepper
Jollof Rice -
2 1/2 Tbsp (50ml) - Neutral Oil
5 - Roma Tomatoes
2 - Red Bell Peppers
3 - Red Onions
1-2 - Hot Chillies Of Choice (Habanero)
3 Tbsp (60g) - Concentrated Tomato Paste
Jamaican Curry Powder (Recipe Below)
1 tsp (2g) - Dried Thyme
3 - Dried Bay Leaves
700ml (700g) - Chicken Stock or Vegetable Stock
1 Tbsp (14g) - Unsalted Butter
350g (1 3/4 Cups) - Basmati Rice, Washed
Seasoning To Taste
Jamaican Curry Powder -
1 tsp (2.5g) - Ground Turmeric
1/4 tsp (1g) - Whole Coriander Seed
1/4 tsp (1g)- Yellow Mustard Seed
1/4 tsp (1g)- Fenugreek Seeds
1/4 tsp (1g) - All Spice
1/2 tsp (2g) - Cumin Seeds
1/4 tsp (1g) - Ground Ginger
1/4 tsp (1g)- Chilli Powder of Choice
Pepper to Taste
Method -
In a bowl, add the chicken breast and seasonings, mixing well. Place a large rimmed pan over medium-high heat, add the oil, and sear the chicken in batches for 2 minutes on each side. Remove and allow to rest for 5 minutes before slicing or dicing. Set aside.
Place the bell peppers over a high burner and char them all over. Place them in a bowl, cover, and let steam for 10 minutes before carefully removing the peel, seeds, and pith.
Add the tomatoes, bell peppers, 2 red onions, and the chillies of choice to a blender bowl. Blend over high speed until smooth but slightly coarse. Set aside.
Place the chicken over medium heat in the same pan that it was cooked in. Add the oil, sliced red onion, and a pinch of salt and sauté for 5 minutes. Add the Jamaican curry powder, bay leaves, and dried thyme and cook for 2 minutes. Add the concentrated tomato paste and cook for 3-4 minutes or until the oils separate. Add the tomato and pepper mixture, bring it to a boil, reduce the heat to low, and cook for 15 minutes.
Add the chicken or vegetable stock, check and adjust seasoning and bring the sauce back to a boil. Add the washed rice and butter, mix well and cover with a sheet of parchment paper (cartouche) and a lid. Reduce the heat to low and cook for 28 minutes.
Remove the lid and parchment paper. Add the rice and stir. Check and adjust seasoning levels and liquid consistency, adding a splash of chicken stock if necessary. More butter can also be added for a creamy texture. Add the chicken and resting juices, mix well, and remove from the stovetop.
Portion into 5x 750ml airtight containers. Garnish with flat-leaf parsley. Dig in.
This will last 3 days in the fridge and 4 months in the freezer. If you won’t eat it within 2 days, freeze it.
Video Uploaded by @ChefJackOvens
#mealprep #jollofrice #highproteindiet
I am screamingggggg. I thought I was saw the title. As a Nigerian, I approve (minus the lemon 😂). My only recommendation would be that you roast all of the vegetables before you blend to give it that extra smokey flavour - but everyone does this differently. So happy to finally see West African dishes being represented appropriately ❤🎉
Happy to hear that! Always try and do a bit of everything. I need to do more like this. It’s incredible food
❤
Literally what I needed as a busy dad of 2. I’m very tired of roasting veggies and chicken breast over and over again.
Glad it’s helpful to you and your family mate
This looks amazing! I've been wanting to try jollof rice so will be giving your recipe a try.
Question - Will you be transferring all your meal prep vids from your main channel over to this one? It is frustrating going between the two channels. I would love for them all to be together so they're easier to find.
You are absolutely my favourite chef on youtube. I love the style of your vids and your handy extra info like the ghee info in this vid - keep up the good work!
Thank you so much! Yes that’s exactly what I’m doing right now. This one is from the main channel. There’s plenty to add so I’ll get the ball rolling. Glad you enjoy the videos, it means a lot 🙌
Gosh, i was totally salivating ( it's my dinner time 😊) It surely is a beautifully delicious dish... Will make it soon... Thank you Chef Jack... Loving these recipes from different continents 💕
Thank you, Smita!
This looks very flavourful. Thank you Chef Jack
My pleasure, Joey! Thank you mate
@@PrepItByCJO you are welcome, you truly have helped me cook well and on a budget.
Wait, this channel is only a month old?? It’s got a perfect flow to it
He's been doing videos for a while on his main channel but recently started this one just for meal prep.
Cheers for that. Check out the main channel too 🙌
Does blackening the peppers work the same on an electric stove?
Yep
Yum! Think I’ll use less oil to lower the calories but other than that this look like a winner
That’s it! Oil per tbsp is over 100 cal
Yeah I think I will use less salt helps with heart health
Janis Manor
I'll be making this my next work shift
Awesome! Please enjoy