High Protein Chicken Jollof Rice Meal Prep
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- Опубликовано: 28 сен 2024
- This high-protein chicken jollof rice meal prep is easy to make, cheap (if you use the substitutes listed below) and tastes really good. From start to finish, it only takes 50 minutes to 1 hour, and there's lots of downtime, so you don't need to stand over the pan the whole time. Please enjoy.
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Ingredients -
Chicken & Seasoning -
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
Notes -
If you wish to use tinned tomatoes instead of fresh tomatoes, use 2 (400g) cans instead. Still, please place it in the bender with the other ingredients.
If you wish to use store-bought roasted bell peppers/capsicums, use 350g worth.
Chilli is optional, although it is traditional in this recipe. Honestly, adding the whole habanero with the seeds isn't that spicy. it's a very subtle heat.
#mealprep #mealpreprecipes #jollofrice
Very rare for non-West African Chefs to treat Jollof Rice with the cultural respect it deserves. Well done Chef Jack for showcasing this.
It’s an absolute pleasure. I’ll be doing more very soon
Are you based in Australia?
@@ChefJackOvensclassic 💯👋
Well done
@@ChefJackOvensChef Jack blessings brother!!! 🙏🏾
As a Ghanaian its crazy to see a dish with macros next to it. Nice job, i hope it tastes as good.
As a Nigerian, it is too. But I'm sure Nigerian and Ghanian health/fitness content creators might have done it , I just haven't seen it
As a Nigerian, I approve wholeheartedly. I especially love that you managed the oil use. It's often easy to fall into the trap of using too much oil.
Yes happens so quickly we don’t realize
This is an amazing recipe as a Nigerian I am very impressed- you can also add sweet peppers which add a lovely sweetness, you can also grill the red bell peppers and sweet peppers in the oven and you can put foil under the lid to trap heat
As a Ghanaian, I approve this. Well done Chef🔥
Much love! Thank you 🙏
Nigerian jollof >>>>
Chef, you’ve really outdone yourself here. I tried this recipe today and it’s BY FAR the best meal prep recipe I’ve ever tasted.
Absolutely fantastic. Well done!
I would love to get some more African recipes☺️
I'm Nigerian, when I saw this pop up my instant thought was "bro, don't... don't do it", but actually well done! The only thing I would say is to not shy away from a little bit of charring to occur while frying the onions etc as it gives the whole thing a slightly smoky flavour.
The only thing I was offended by was the constant reference to Jamaican jollof - we all know, deep down, Nigerian jollof is the benchmark.
Appreciate it. I know jollof is Nigerian 🙏 I used a Jamaican spice mix for flavour 🙌
@@ChefJackOvens Haha bro, it's all good - it's just a long running theme of Nigerians, Ghanians, and Jamaicans arguing that their respective jollof is the best. 👍🏾
@@bazil83Jamaican Jollof? Never in my life.
He just used the spice mix.
Jamaican jallof doesn’t exist, jallof is in fact not Nigerian but west African. If we wanna be accurate it’s Senegalese. Also great job jack
@@lacklustersoldier915 Yes, you're very correct, I got carried away, haha.
Sooo happy to see a west African meal with macros as part of your meal prep, looking forward to seeing more African meals from you; I pray this goes viral from your channel🤩😁
Job well done👍🏾👍🏾
As a Ghanaian and food/cooking enthusiast, I can only say big ups to you - you nailed it Chef! I like the idea of adding little unsalted butter to the rice to give it flavor. The butter(fat) and chicken(protein) will help reduce the glycemic index/load of the rice with respect to blood sugar spike.
🔥
I've never even heard of Jollof but now I think it will be my next meal prep choice, sounds delicious.
What he said
It’s a rice dish from west Africa
As a Nigerian I feel so proud 😢
🙏🙏
Excellent. Having cooked several of your chicken meal prep recipes I'll definitely been adding this one to the freezer. Thanks Chef.
It's always good to see west African people who actually know about the food to give their seal of approval.
I swear this made up most of my nutrition growing up in a Nigerian home. We were all lean and muscular. That didn’t change until I started college and had to eat at the dorm’s cafe. What on earth do they put in that food?!
Honestly, I've never had jollof rice before so I don't have anything to reference it to, but I made this recipe last night and it was amazing! I've seen "traditional" jollof recipes online so I'd say it was pretty much spot on in comparison!
I would've used scotch bonnet over habanero but this looks so good I have to try it this way.
Jollof rice! 🤗🤗. It's a staple food here in Nigeria. Well done!
Thank you 😋
This is revolutionary, there have been so many times I don't eat my my moms jollof rice because of the amount of oil she uses but this is amazing!!!!
It looks Beautifully done, yet simple in comparison to any of the other recipes I have looked up. I cant wait to try this for my next meal prep day.
I made this the other day, this dish is filled with so much flavour and absolutely tasty. I was quite impresed for a first try. Nailed it Chef Jack
As a Nigerian I approve of this 👏 👌🏾
Thank you!
I tried to make jollof rice once and overcooked it, I was so disappointed 😭I’ll have to try again with this recipe!
Another top recipe and video Jack. Thanks for sharing (and great to see you nearing the one million subs too) Cheers from AKL, NZL.
I'm Nigerian, and I approve this recipe
As a Nigerian, i am proud of your recipe. Weldone Chef.🎉
This is spot on and true to the original recipe
Impressed! Instead of slow cook on the stove, put the pot in the oven. There is a difference with stove top vs. oven baked jollof.
Excellent! Very proud of that masterpiece. Well done!
Love this method!! Well done and I'll definitely attempt to use this technique the next time I make jollof!!
Nicely done - looks great!
This looks amazing! Is there a way for me to know the measurements to make for just one dinner instead of meal prep size?
I love you Chef Jack, and this recipe will undoubtedly be tried in the near future, but I can’t help but chuckle every time you say “a tablespoon of oil” lmao you put in at least two to three every time. Keep up with the good recipes though!
1 tbsp is 20ml In Australia 😉 haha
As a Ghanaian 🇬🇭, I approve
I cooked this today using quinoa instead of rice; so yummy!
Chef Jack clearly hasn’t got a smoke alarm in his kitchen looking at them peppers 😂😂
I do. The extraction fan was running full blast haha
@@ChefJackOvens I’d never be able to turn mine off, it hates even slightly crispy bacon 😂
Ghana in the house 🇬🇭🇬🇭🇬🇭🇬🇭
I love you for this! ❤
Where do I get the glass food containers u use to put you gorgeous food in please
Luvele, I have a link in the description
I'm subscribing. This is so well made ❤
The only thing I would have loved you to mention is the fact that rhis is a National dish in a lot of African countries especially Senegal, Ghana and Nigeria
Great for bodybuilding
Definitely
Awww well done. We Ghanaians love you
Looks good 🙏chicken shawarma and jerk chciken meal preps needed!
Oh yes!
Looks good! I was tempted to make the Tex Mex Wraps again, because they were amazing, but looks like I'm doing this instead.
Also I've got the same plant on the rocks! Mine is half dead though.. don't think it got enough sun lately.
Haha. That plant has never been outside or in the window and it thrives with oil being splat on it sitting next to the stovetop 🤔
As a Nigerian, I approve.
Wow - I'm impressed! I'm sure that's the Ghanaian version you just made - not biased or anything!!🤣
I make Joloffe rice My kids love it .
You should try making Jerk chicken
Jerk chicken is coming soon 🙏
Hello Jack, may I ask the name of the large pan you are using? Thanks :)
Looking at making this but I don’t have a gas hob so how can I do what you did with the peppers?
I wonder if I could replace the rice with quinoa. Just need to make sure the liquid ratio is correct for quinoa.
Hahahahahs you’re brave for thinking you’d need more acidity. Props for the video ❤❤❤😂😂😂
You live and you learn haha 😂
I was fully expecting the recipe to be hacked and butchered, but no! I was wrong. To echo the comments on here, good job, chef. 👏👏
What's best way to reheat if frozen?
but what i still don't understand what does sugar has to do with jollof rice
If you already have the Tex’s Jamaican curry powder how much of that would you put in?
I looove sharing cultures! But I was BEYOND confused hearing for the Jamaican curry powder on an west African dish. I think it was a slip cause this is not the seasoning for curry goat or oxtail… or am I hearing wrong around - edit as I watch, no I’m not I heard it again? It’s a scary slip to make (cause you know…) but this looked like it turned out so well. I’ve started putting your recipes into my own for my weight loss journey.
Nothing to be confused about. This mixture of spices is the perfect blend for this specific recipe. I didn’t slip up I intended to use it
Lol i came in the comment section to see what all the west-Africans are saying... well done chef!
How do i get the chicken stock? :(
We don't have onion powder in my country
Costco sometimes stocks them
I miss the twistd packets that you just add water to
I have Jollof powder, how much tsp/Tbs do i use for rice?
Jollof!!! As a meal prep??? By a Westerner??!! Am I dead??
They out here seasoning 👁️
Just wow i have been over contemplating about meal prep...finaly decided to start next week and boom your channel comes in. This will be my first meal prep with one of your salads, so i convince myself that its not that boring ..Thank you so much i will be doing all your meal preps henceforth since im starting with you. Can you also please do some clean meal preps as in without the condiments incase one is looking to get a ckean week with min Na intake?
Google: Wood cutting boards are great for vegetables and protein alike...just not all protein. You don't want to prep chicken on a wooden cutting board because the bacteria will sink into the wood grain and be hard to scrub out.
Yes I was to lazy too type it myself. If you got some desinfecting dish soap or alcohol it might be fine but idk
What do you suggest I cut it on then? Plastic boards which are extremely bad for you as the micro plastics are found in your food. My chopping board is cleaned after each prep job, it’s sanitised and I also use board oil. A good quality wooden chopping board, which this one is, is what you need.
@@ChefJackOvens it should be fine then if you do it right. Just commented for the people who don't know about it and don't properly take care of their cutting boards. There's stone/ceramic/glass cutting boards too.
Please never use any of the cutting boards you’ve just suggested if you have any respect for your knives 🙌
How can I roast the bell peppers if I don't have a gas stove?
In the oven 👌
Delicious how do you calculate the calories I plugged everything in to myfitness pal and got 580 calories for 5 servings
All mine is ran through a pro calculator. Do you calculate cooked rice or dry Weight
Where do you get your onion powder from, Chef? I'm in the UK but can't find it. I live in a predominantly Asian area so curry spices aren't a problem. I just can't find onion powder.
Costco sometimes stock them.
God bless
@@JE-wx9pw Cheers.
As an African(Nigerian/Ghanaian) I was ready to cut you! 😂😂😂😂😂 BUT!!! Alas! You did good! Bravo 👏🏾👏🏾👏🏾
Haha thank you 🙏
what should i do for the peppers if i have an electric, not gas stove?
You can roast them in the oven
Torch it
Interesting !
It’s really good 👍
weird never heard of this (weird bc im food obsessed)....but since you said jamaica- can you do a jerk chicken? cheers hey Chef J - youre near 960k....whats the 1mill celebration? boston cream pie .... or a dessert is my vote :)
I’ve got a little something planned for the 1m. Something that got me to where I am today. You may know what I’m talking about 🤤
He said "EKscape"
Who taught you this Jack!?
Me
Interesting
🙏🏿🔥
🙏🙏
❤❤❤❤❤❤
❤️
I came here for the Nigerians and Ghanaian 😂😂😂
🇬🇭 🇬🇭 🇬🇭🔥
❤️
🇬🇭 👏🏽
dammmmmmmmmmmn tasty lookin'
he doesnt whisper the pepper amount anymore D;
Yeah, I was thinking the same thing. I used to enjoy that part.
Too many people complained that it was creepy. Maybe I’ll do it occasionally when you’re not expecting it 😉
am i the only one confused about what all spice is 😅
كبسه أمريكيه
😎😍
🤤
😂😂😂
isse acha Biryani khaleta bhai 😂
This isn’t west African. Chicken wasn’t cooked properly and why add a lemon to Jollof rice. Why add something so sour. Nah this isn’t it!
Did you hear me talk about the lemon in the video? Have you read the other comments? Where did I say it was west African? Have a look, you’ll get your answers before trying to degrade something
Love the videos! What's the capacity of the stir fry pan you use? Any links to buy it?
Thank you. it's a 28cm sauteuse pan. Essteele per vita
Try ground anise and bayleaf next time in your jollof rice. Freaking awesome. My mum taught me using anise, sooo good. I also use it in making bean cake, delicious. ❤
Jollof??? I was NOT expecting this, very well done Chef Jack!
Time to do some different type of recipes 👌👌😉
I feel like scotch bonnet is essential over the habanero but I know you probs are making the recipe more accessible.
Scotch bonnet and habanero are from the same family with very similar characteristics. Habaneros are a lot easier to get here in Australia without having to go to specialty stores and hunting them down
@@ChefJackOvens figured as much. I feel like scotch bonnets are fruitier.
You've outdone yourself Jack, which isn't easy because every video you make is top quality! Can't wait to try this
🙏🙏🙏
I loved this channel before, I love it even more now 🥹 a dish from my country 🇳🇬
❤️
Great job! 👏🏾 Coming from a Ghanaian I could send this home and pass it off as mine 😂🇬🇭🔥
Haha thank you 🙏
Awww great job Jack! This Nigerian girl is happy to see African food showcased on your channel
In honour of Declan Rice signing for Arsenal and reuniting with his old mate Eddie Nketiah who used to share his Jollof Rice as a fellow academy player of Declan's.
Not quite a done deal yet but let’s hope so 👌👌
@@ChefJackOvens Haha you are a Gooner?
Just wondering what you recommendation is for charring the capsicum if you don’t have a gas job or bbq?
You can place them in the oven or use a blow torch. In the oven they won’t get as dark but will still take on a nice flavour
Jollof. I have never heard this word before. Parchment paper over rice. I have never heard of doing that to retain moisture in rice. I am SO not into the 21st century yet. This meal looks wonderful, Jack.❤
It's a western african rice dish, so many people haven't heard about it. Apparently even Jack was under the wrong impression that it was a Jamaican dish.
But it's a great recipe!
I only used a Jamaican curry powder I know the dish isn’t from there 🙏
@@ChefJackOvens tell 'em chef Jack!! Hahaha! What kind of professional chef doesn't know the origin of his dish! What an insult! Cook on bro! We are still waiting to see u in Ghana.
Jollof ain a 21st century thing it dates back to the 14th century
As a Nigerian, i fully and wholeheartedly approve this meal.👍✅ Well-done Chef Jack. Next time, dont be afraid to allow it burn a little underneath.... It will give the jollof a smoky flavour ... When it gets burnt a little, try eating the bottom path of the rice😊... You will be in seventh heaven, i can assure you😅. We call it "bottom-pot jollof rice".
As a Nigerian, i am impressed with your J-LOVE, Thanks for sharing
🙏🙏