Heart-Healthy Efo Riro (Nigerian Spinach Stew)

Delight your taste buds with Heart-Healthy Efo Riro, a flavorful Nigerian spinach stew bursting with vibrant spices and wholesome ingredients. This nutritious twist on a classic West African dish combines tender chunks of skinless chicken breast, nutrient-rich fresh spinach, and a bold pepper blend made from red bell peppers and scotch bonnet. Cooked in heart-friendly olive oil and enhanced with the umami depth of ground crayfish and aromatic garlic and ginger, this one-pot meal is a well-balanced, low-sodium delight that's perfect for those seeking nourishing comfort food. Ready in just an hour, it's ideal for a satisfying weeknight dinner and pairs beautifully with rice or whole grains. Experience a taste of Nigeria with this warm and hearty dish that’s as good for your heart as it is for your soul!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams fresh spinach
• 250 grams skinless chicken breast
• 2 large red bell peppers
• 1 medium scotch bonnet pepper
• 1 large onion
• 2 tablespoons tomato paste
• 250 milliliters low-sodium chicken broth
• 2 tablespoons olive oil
• 1 tablespoon ground crayfish
• 3 minced garlic cloves
• 1 tablespoon ginger
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the spinach thoroughly under cold water to remove any dirt. Chop it coarsely and set aside.

Step 2

Cut the chicken breast into bite-sized pieces.

Step 3

Blend the red bell peppers, scotch bonnet pepper, and half of the onion with a little water until smooth. Set the pepper mixture aside.

Step 4

Slice the remaining onion thinly.

Step 5

In a large pot, heat the olive oil over medium heat.

Step 6

Add the sliced onions and sauté until translucent and fragrant, about 3-4 minutes.

Step 7

Stir in the minced garlic and ginger, cooking for another 2 minutes.

Step 8

Add the chopped chicken breast pieces to the pot and cook, stirring frequently, until they are slightly browned, about 5-6 minutes.

Step 9

Pour in the blended pepper mixture and the tomato paste. Stir well and allow the mixture to cook until the oil rises to the top, about 10 minutes, stirring occasionally.

Step 10

Add the low-sodium chicken broth, ground crayfish, salt, and black pepper. Mix well and bring the stew to a simmer.

Step 11

Reduce the heat to low and let the stew cook for another 10 minutes, ensuring the flavors meld together.

Step 12

Gently fold in the chopped spinach, stirring until it wilts and is well incorporated into the stew, about 5 minutes.

Step 13

Taste and adjust seasoning if necessary, then remove from heat.

Step 14

Serve the heart-healthy Efo Riro hot with your choice of side, such as rice or a whole grain dish.

Nutrition Facts

Serving size	(1685.2g)

Amount per serving	% Daily Value*
Calories	1064.7

Total Fat 39.0g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 225.7mg	0%
Sodium 1876.6mg	0%
Total Carbohydrate 72.9g	0%
Dietary Fiber 24.8g	0%
Total Sugars 28.5g
Protein 101.6g	0%

Vitamin D 0IU	0%
Calcium 599.7mg	0%
Iron 21.1mg	0%
Potassium 1612.2mg	0%

*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.

Source of Calories

Fat: 33.5%

Protein: 38.7%

Carbs: 27.8%