Nutrition

Fried rice

Published

5 years ago

October 16, 2021

admin

Ingredients

3 cups of cooked rice
2 tablespoonfuls of cooking oil
Sausage (optional)
Cooked chicken pieces
2 pieces of onions
carrots
Spring onions
Green pepper
Chilli powdered pepper
1 cup of frozen peas
2 tablespoonfuls of soy sauce
Curry powder
Salt

Preparation

Wash onion, carrots, spring onions, and green pepper under running water then chop them into pieces.
Heat oil in a large skillet or saucepan under medium heat
Add sausage and chicken pieces and fry. Stir until they turn golden brown then set aside
Add chopped onions, carrots, green pepper, peas (if preferred) and spring onion to oil. Stir for 2-4 minutes until tender.
Beat eggs then slide the cooked onion, carrots, green pepper, peas and spring onion to the side of skillet
Pour the beaten eggs onto the other side then scramble eggs until cooked.
Mix eggs with vegetables then add cooked rice, sausage and chicken pieces
Add soy sauce, curry powder, powdered pepper and salt to taste then stir rice and vegetables together for 3-5 minutes
Serve fried rice with chicken or fish or salad. Enjoy.

Abgeli Kaklo

Agbeli Kaklo is a Ghanaian snack made from cassava and eaten by the locals; the snack originated from the southern part of the Volta Region. It is very crunchy and mostly eaten with copra (hard coconut). The snack is named as such because it is derived from cassava.

Ingredients

-Cassava

-Water

-Onion

-Oil

-Coconut

-Salt

Method

-Peel, wash and grate cassava into form dough.

-Put dough into a basket to drain water.

-Put the dough in a clean sack and find a heavy stone or metal and wash thoroughly.

-Put the stone or metal on the sack to remove excess water for some hours or overnight.

-Rub the dough in a sieve to remove the chaff.

-Add salt and dry in the sun for some minutes.

-Grind onions and mix with the dough.

-Mould into small balls.

-Deep fry in hot oil until golden brown.

-Serve with toasted peanut and coconut.

Nutrition

Wheat ‘angwa mo’ recipe

Published

1 day ago

October 17, 2026

WeeklySpectator

Ingredients

-Oil

-1 large onion

-2 cups of rice

-Salt

-2 cups of wheat

Preparation

-In a medium saucepan, heat oil over medium-low heat

-Add the onion and cook, stirring frequently, until soft and turns golden brown

-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant

-Add water and salt and allow to boil.

– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.

-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.

-When the rice/wheat is ready, take it off the fire and serve hot

Benefits of wheat

–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.

-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.

-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.

-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.

– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.

–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.

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