Low Fat Efo Riro (Nigerian Spinach Stew)

Delight your taste buds with this Low Fat Efo Riro, a healthier twist on the beloved Nigerian spinach stew. This vibrant, nutrient-packed dish combines tender spinach, juicy chicken breast, and the bold flavors of red bell peppers, tomatoes, and scotch bonnet pepper. The creamy texture of ground crayfish and the gentle heat of garlic and ginger come together in a single pot, creating a rich, aromatic stew without the added calories. Made with a touch of palm oil and low-sodium chicken broth, it’s a guilt-free option that delivers authentic West African flavors in every bite. Perfectly seasoned with a bouillon cube and simmered to perfection, this low-fat Efo Riro is ready in just 45 minutes and pairs beautifully with rice, fufu, or pounded yam for a hearty, wholesome meal.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams spinach
• 2 medium-sized red bell peppers
• 2 medium-sized tomatoes
• 1 large onion
• 1 small scotch bonnet pepper
• 1 teaspoon ginger
• 2 whole garlic cloves
• 1 cup low-sodium chicken broth
• 1 tablespoon palm oil
• 200 grams skinless chicken breast
• 1 tablespoon ground crayfish
• 1 teaspoon salt
• 1 whole bouillon cube

Directions

Step 1

Roughly chop the spinach and set aside.

Step 2

Dice the red bell peppers, tomatoes, and onion.

Step 3

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

Step 4

Heat the palm oil in a large pot over medium heat.

Step 5

Add the blended mixture into the pot and cook for 10 minutes, stirring occasionally, until the raw taste is gone.

Step 6

While the sauce is cooking, cut the skinless chicken breast into small cubes.

Step 7

Once the sauce has thickened, add the chicken cubes into the pot. Stir well to ensure the chicken is coated with the sauce.

Step 8

Pour in the low-sodium chicken broth and bring the mixture to a simmer.

Step 9

Add the ground crayfish, salt, and bouillon cube to the pot. Stir to combine.

Step 10

Lower the heat and allow the stew to simmer for an additional 10 minutes, or until the chicken is fully cooked.

Step 11

Add the chopped spinach to the pot and stir. Cook for another 5 minutes until the spinach is wilted and well combined with the stew.

Step 12

Adjust seasoning if necessary and serve hot with your choice of sides such as rice, pounded yam, or fufu.

Nutrition Facts

Serving size	(1681g)

Amount per serving	% Daily Value*
Calories	845.0

Total Fat 27.0g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 1.0g
Cholesterol 184.6mg	0%
Sodium 4074.8mg	0%
Total Carbohydrate 61.5g	0%
Dietary Fiber 19.2g	0%
Total Sugars 28.0g
Protein 88.6g	0%

Vitamin D 0IU	0%
Calcium 460.6mg	0%
Iron 9.8mg	0%
Potassium 4407.8mg	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: 28.8%

Protein: 42.0%

Carbs: 29.2%