Ideally ILCA Cooks Kanja

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor with less saturated fat.

fish

🥗Healthier: chicken

💰Cheaper: tofu

Tofu provides protein while being budget-friendly.

crayfish

🥗Healthier: shrimp

💰Cheaper: dried fish

Dried fish adds a similar umami flavor at a lower cost.

okra

🥗Healthier: green beans

💰Cheaper: zucchini

Zucchini can mimic the texture of okra in soups.

Set the giblets out of the whole chicken and season with garlic salt and lemon pepper salt.

Stuff the chicken with yellow, red, and orange peppers.

Add a little bit of Tropicana orange juice to the chicken for a citrusy flavor.

Prepare the chicken wings and drizzle with olive oil, using as little as possible.

Be mindful of sodium intake when adding salt.

Add yellow peppers and onions to the mixture, as they are important for flavor.

Rinse the rice in water.

Crush the rice into smaller particles using a heavy item.

Add the crushed rice to the mixture and mix well.

Add 2 cups of water to the mixture.

Wait for the dish to get ready while enjoying a glass of wine from Cape Verde.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens