Low Fat Efo Riro
Indulge in the vibrant flavors of Nigerian cuisine with this Low Fat Efo Riro, a healthy twist on the classic spinach and pepper stew. Packed with nutrient-rich spinach and a blend of fresh tomatoes, red bell peppers, and scotch bonnets, this recipe delivers bold and smoky flavors with a fraction of the fat thanks to a sparing use of palm oil. Enhanced with aromatic ground ginger, crayfish, and optional dry fish, it pairs perfectly with tender chunks of lean chicken breast for a protein-rich meal. Ready in under an hour, this lighter version of Efo Riro is perfect for a wholesome, satisfying dinner that doesn’t compromise on taste. Serve it with rice, yam, or plantains for a complete meal the whole family will love!
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Recipe Information
Ingredients
- 500 grams Spinach (fresh or frozen)
- 2 Red bell peppers
- 3 Tomatoes
- 1 large Onion
- 1 Scotch bonnet peppers
- 2 Garlic cloves
- 1 cup Vegetable broth
- 2 tablespoons Palm oil
- 2 tablespoons Crayfish (optional)
- 1 teaspoon Ground ginger
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 250 grams Chicken breast (skinless, cooked)
- 100 grams Dry fish (optional)
Instructions
Begin by washing the spinach thoroughly to remove any grits, or defrost if using frozen spinach. Set aside.
In a blender, combine the red bell peppers, tomatoes, onion, scotch bonnet pepper, and garlic cloves. Blend until a smooth mixture is formed.
Pour the blended mixture into a large pan and place over medium heat. Allow it to simmer for about 10 minutes, stirring occasionally, until the mixture reduces slightly.
Add the vegetable broth to the pan and continue to simmer for another 5 minutes to enhance the stew's flavors.
Heat 2 tablespoons of palm oil in a separate large pot over medium heat. Once heated, add the blended pepper mixture to the pot and stir well.
Stir in the crayfish, ground ginger, salt, and black pepper. If using, add the cooked chicken breast and dry fish. Mix all ingredients well and allow to cook for 10 minutes, stirring occasionally.
Add the spinach to the pot and stir gently to combine with the sauce. Cover the pot and allow the spinach to wilt for about 5 minutes.
Adjust seasoning to taste and simmer for an additional 5 minutes to allow all flavors to meld together.
Serve warm with your choice of side, such as rice or steamed yams.
Nutrition Facts
Calories |
1793 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.4 g | 66% | |
| Saturated Fat | 19.2 g | 96% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 1001 mg | 334% | |
| Sodium | 5309 mg | 231% | |
| Total Carbohydrate | 86.5 g | 31% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 33.7 g | ||
| Protein | 244.8 g | 490% | |
| Vitamin D | 5.3 mcg | 27% | |
| Calcium | 1041 mg | 80% | |
| Iron | 27.8 mg | 154% | |
| Potassium | 7010 mg | 149% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
