Low Fat Efo Riro

Discover a lighter twist on a classic Nigerian favorite with this Low Fat Efo Riro recipe! Packed with nutrient-rich spinach, vibrant red bell peppers, and a medley of bold spices, this hearty spinach stew is as delicious as it is nutritious. Featuring lean, tender chicken breast and the option to include proteins like crayfish or dry fish for added depth, this dish is a perfect balance of flavor and health. With just 2 tablespoons of palm oil and a savory vegetable broth base, this low-fat version stays true to the vibrant flavors of traditional Efo Riro while offering a healthier alternative. Ready in under an hour, it's an easy one-pot meal that's perfect for pairing with steamed yams, rice, or your favorite side dish. Ideal for anyone looking to enjoy the rich essence of West African cuisine without the extra calories!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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)

Directions

Step 1

Begin by washing the spinach thoroughly to remove any grits, or defrost if using frozen spinach. Set aside.

Step 2

In a blender, combine the red bell peppers, tomatoes, onion, scotch bonnet pepper, and garlic cloves. Blend until a smooth mixture is formed.

Step 3

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.

Step 4

Add the vegetable broth to the pan and continue to simmer for another 5 minutes to enhance the stew's flavors.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

Adjust seasoning to taste and simmer for an additional 5 minutes to allow all flavors to meld together.

Step 9

Serve warm with your choice of side, such as rice or steamed yams.

Nutrition Facts

Serving size	(2416.2g)

Amount per serving	% Daily Value*
Calories	1793.3

Total Fat 51.4g	0%
Saturated Fat 19.2g	0%
Polyunsaturated Fat 1.0g
Cholesterol 1001.4mg	0%
Sodium 5308.9mg	0%
Total Carbohydrate 86.5g	0%
Dietary Fiber 26.9g	0%
Total Sugars 33.7g
Protein 244.8g	0%

Vitamin D 212.5IU	0%
Calcium 1041.0mg	0%
Iron 27.8mg	0%
Potassium 7009.9mg	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: 25.9%

Protein: 54.8%

Carbs: 19.4%