Jollof Rice with Grilled Chicken

West Africa’s most beloved dish, optimized for maximum protein and nutrition

Nutritional Information (Per Serving)

• Protein: 42-46g
• Calories: ~420
• Carbs: 38g
• Fat: 12g
• Servings: 6

Ingredients

For the Chicken Marinade:

• 2.5 lbs (1.1kg) boneless, skinless chicken breasts or thighs
• 2 tbsp olive oil
• 2 tbsp tomato paste
• 1 tbsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp ground ginger
• 1 tsp curry powder
• 1/2 tsp cayenne pepper (adjust to taste)
• 1 tsp salt
• 1/2 tsp black pepper
• Juice of 1 lemon

For the Jollof Rice:

• 2 cups long-grain parboiled rice (or basmati)
• 3 tbsp olive oil or palm oil
• 1 large onion, finely chopped
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 3 tbsp tomato paste
• 1 can (14 oz) crushed tomatoes
• 2-3 fresh tomatoes, blended smooth
• 3-4 cups low-sodium chicken broth (warm)
• 2 bay leaves
• 1 tsp curry powder
• 1 tsp smoked paprika
• 1/2 tsp dried thyme
• 1/2 tsp turmeric (for color)
• 1 tsp salt (or to taste)
• 1/2 tsp black pepper
• 1/4 tsp cayenne pepper

For the Vegetables (Optional but Recommended):

• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 large bell pepper, diced
• 1 cup carrots, diced
• 1/2 cup green peas (fresh or frozen)

For Garnish:

• 2 hard-boiled eggs, halved (optional)
• Fresh cilantro or parsley, chopped
• Sliced plantains, pan-fried (optional)

Instructions

Step 1: Marinate the Chicken (2+ hours ahead)

1. In a bowl, whisk together all marinade ingredients.
2. Cut chicken into serving-sized pieces.
3. Coat chicken thoroughly with marinade.
4. Cover and refrigerate for at least 2 hours, preferably overnight.
5. Remove from refrigerator 30 minutes before cooking.

Step 2: Prepare the Tomato Base

1. Heat olive oil in a large, heavy-bottomed pot over medium heat.
2. Add chopped onions and sauté for 5-6 minutes until softened.
3. Add minced garlic and ginger, cook for 1 minute until fragrant.
4. Stir in tomato paste and cook for 2-3 minutes until it darkens.
5. Add crushed tomatoes and blended fresh tomatoes.
6. Cook the tomato mixture for 15-20 minutes, stirring occasionally, until it reduces by half and becomes thick.

Step 3: Season the Base

1. Add curry powder, smoked paprika, thyme, turmeric, salt, pepper, and cayenne.
2. Stir and cook for 2 minutes until spices are fragrant.
3. The mixture should be rich, thick, and deeply colored.

Step 4: Add Rice and Liquid

1. Add the rice to the pot and stir to coat with the tomato mixture.
2. Add bay leaves and 3 cups of warm chicken broth.
3. The liquid should cover the rice by about 1 inch (add more broth if needed).
4. Bring to a boil, then reduce heat to low.
5. Cover tightly and simmer for 20-25 minutes.

Step 5: Grill the Chicken

1. While rice cooks, preheat grill or grill pan to medium-high heat.
2. Grill marinated chicken for 6-8 minutes per side until internal temperature reaches 165°F (74°C).
3. Let chicken rest for 5 minutes, then slice or serve whole.

Step 6: Add Vegetables (Optional)

1. In the last 10 minutes of rice cooking, add green beans and carrots to the rice.
2. Add bell peppers and peas in the last 5 minutes.
3. Gently stir to distribute vegetables without breaking the rice.

Step 7: Final Assembly

1. Check rice for doneness – it should be tender with individual grains.
2. Remove bay leaves and let rice rest for 5 minutes.
3. Fluff gently with a fork.
4. Serve rice topped with grilled chicken.
5. Garnish with hard-boiled eggs, fresh herbs, and plantains if desired.

Serving Suggestions

For Maximum Protein:

• Add hard-boiled eggs as garnish (extra 6g protein each)
• Serve with a dollop of Greek yogurt mixed with herbs
• Double the chicken portion

For Carb Loading:

• Add fried plantains on the side
• Serve with extra rice
• Include sweet potato chunks in the vegetable mix

For Cutting Phase:

• Use cauliflower rice mixed with regular rice (50/50 ratio)
• Skip the plantains
• Focus on extra vegetables

Pro Tips for Bodybuilders

1. Rice prep – Rinse rice until water runs clear to remove excess starch
2. Protein timing – Marinate chicken overnight for maximum flavor and tenderness
3. Vegetable boost – Add extra vegetables to increase fiber and micronutrients
4. Meal prep friendly – Both components store well separately for 4-5 days
5. Spice benefits – Turmeric and ginger provide anti-inflammatory properties
6. Palm oil substitute – Use olive oil for heart-healthy fats

Traditional West African Notes

• The tomato base is crucial – Don’t rush this step; it’s the foundation of flavor
• Rice texture – Good Jollof should have separate, fluffy grains, not mushy
• Smoky flavor – Some cooks add a small piece of charcoal wrapped in foil for authentic smokiness
• Regional variations – Nigerian vs. Ghanaian vs. Senegalese versions all have subtle differences
• Party food – Jollof is traditionally served at celebrations and gatherings

Make-Ahead Instructions

Day Before:

• Marinate chicken overnight
• Prepare tomato base and refrigerate
• Prep all vegetables

Day Of:

• Cook rice with prepared base
• Grill chicken fresh for best texture
• Assemble just before serving

Storage and Reheating

Refrigerator:

• Store rice and chicken separately for up to 5 days
• Add splash of broth when reheating rice

Freezer:

• Rice freezes well for up to 3 months
• Chicken can be frozen for up to 2 months

Best Reheating Method:

• Rice: Microwave with damp paper towel or steam in pot
• Chicken: Reheat in oven at 350°F to maintain texture

Flavor Variations

Spicy Version:

• Add scotch bonnet or habanero pepper (use sparingly!)
• Increase cayenne pepper to taste

Seafood Version:

• Replace chicken with shrimp, fish, or mixed seafood
• Add seafood in the last 10 minutes of cooking

Vegetarian Version:

• Use vegetable broth instead of chicken broth
• Add extra vegetables and beans for protein
• Include diced firm tofu

Total Prep Time: 30 minutes (plus marinating time)
Cook Time: 45-50 minutes
Difficulty: Medium (requires attention to timing)