lunchdinnerHypertension

Hypertension-Friendly Efo Riro

Name: Hypertension-Friendly Efo Riro
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 5 servings
Cuisine: nigerian-general
Ingredients: 500 g Spinach; 40 ml Olive oil; 300 g Lean chicken breast; 200 g Bell pepper (tatashe); 10 g Scotch bonnet pepper; 100 g Onions; 15 g Locust beans (iru); 10 g Garlic; 10 g Ginger

A heart-healthy version of efo riro using olive oil, no seasoning cubes, and abundant vegetables.

Total Time

50 min

Prep

20 min

Cook

30 min

Servings

Cuisine

Nigerian General

230kcal

Calories

28g

Protein

10g

Carbs

10g

Fat

Fiber

Download Recipe

How to Make It

1
Cook chicken breast with garlic, ginger, and onions until tender. Shred or dice.
2
Blend peppers and onions. Fry in olive oil for 15 minutes.
3
Add locust beans and chicken. Simmer 5 minutes.
Tip: Locust beans add umami depth that replaces the need for seasoning cubes.
4
Add spinach. Cook 3 minutes. Serve with wheat swallow or oat fufu.

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