All trademarks, copyright and other forms of intellectual property are property of their respective owners. Sign Up. 0 %--Protein. Efo Riro means mixed Vegetables, it is from the Western part of Nigeria and the Calabar’s has a similar soup called “Edikaikong Soup”. endobj * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. *Add stock, salt, maggi, crayfish powder, locust beans and leave to simmer for 5 minutes. If you want to know more or withdraw your consent to all or some of the cookies, please refer to the cookie policy. Season with 1 tablespoon of salt, 2 cubes of maggi, 1 tablespoon of dry pepper and boil till meat is tender. These are the local …
Chopped onion, Chopped celery, Chopped green pepper and 11 more.. <> Daily Goals. 100 %9 gCarbs. *Heat up palm oil and pour in chopped onions and fry. Tomatoes, undrained, Ground beef, Onion, chopped and 10 more.. Quartered ripe tomatoes, Cider vinegar and 6 more.. Red onion, halved and thinly sliced and 15 more.. Try the broil option on your oven as an alternative way to get the same crispy texture without the extra calories. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen.
* Wash, season and bring all meats to boil. Tomatoes, peeled and coarsely chopped, Water and 19 more.. Freshly minced beef, Egg yolks, Heavy cream and 6 more.. Mexican-style stewed tomatoes , mostly drained and 6 more.. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. 35 % 15g Protein. endobj Tomatoes, English cucumbers, Chopped jalapeno pepper and 3 more.. In Nigeria, the vegetables used for Efo Riro are 'Efo Shoko' (Lagos spinach) or 'Efo Tete' (African spinach).
Tomatoes, seeded and chopped, Cucumber, seeded and chopped and 9 more.. ���f�֒�C4f�HM18�q��L-E�dzdu?�U�f꒷�Sf�T7pN�d�])� \� �Dn�G��ε����sؑʌ�ٚ] ����Γ�w?��� :G����f�C������ ��'�.����T�02j���#18Q�=k:�٭*N��->�p8[�Ϯ�ڝ�o����j�v.���2�ܭpΤ�=8ф�/G{~W&�n�ީZ����(��U]R]���-B��K�5C.�z�� ��?�uA�e�si�݂�n�$t;�O�t�n�'���[w�9�*X���+Ny�s'_c|�^-��:z��mܠ���O��E@�L{[�#P��VN�����Vh�����ɩ�`�SPC�_Lq�� �Ú�u��i-%�BQ���UD�O� 0v��\��^�+��I��� �H5S7:������o I��ֲo#�����l���OK�؋�������ANٯ�0�̧\kڂ�V�ُ}�+���dp�9U��8����9����S&��u�VO��\:��McQ�����k�gD�/�*ĊP�z�F��!�m2�����c {9b2~n*=S�=����P�3\�O�Tu=�X`�Av�@��Օ�{���֝�k�j���sy2�^��7K��s�cYa]�,�NzOO*2��G�SĿ���a#��j]wS2*���n��m��$���a"��sO�m�]�1. Halved cored peeled tomatoes (about 24 medium or 8 lb) and 10 more.. 53 % 10g Fat.
Lose weight by tracking your caloric intake quickly and easily. 6 0 obj This item is not being shared for editing. Find out how many calories should you eat. There are 343 calories in a 1 cup serving of efo riro. endobj
Calorie breakdown: 58% fat, 16% carbs, 26% protein. �� � } !1AQa"q2���#B��R��$3br� Dried green mung beans , soaked in water overnight,rinsed... and 12 more.. %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz��������������������������������������������������������������������������� <> Free online calorie counter and diet plan. 100 %11 gFat. 2,000 calories a day is used for general nutrition advice. x��TMo�@�[���]������@+8T,q@���������]�v�Ҧ\ƻ㝙7o��}Y(P������� 8b�����ܖū�O�۲ X���r�����,>��}Y4�3�3�3+(��$g��6���k��n=[����.�# ��h� �F������c����at�mD iYžIAq�JЅ�EA�H��$��R?�N�[)��n@#�׀��I¹Y��/��K��n���X�Vy}���nb�=�y2�d�nL�����+����m��"��A�^����� H�ݎ#��UYĨƛݹ�(Jv7Oa���An%�x"��������9zc�^�c¡Q�Q%}�GI�/�J�|�I���-*U�1t�x;����u�S,%��$I��T� �U^� Tomatoes, chopped, Jalapeno, seeded and chopped and 9 more.. Efo Riro is enjoyed by many, you can also use various … Please note that some foods may not be suitable for some people and you are urged to seek the … Naija Food Naija Food - Efo Riro. <> 12 % 5g Carbs.
Stuffed Poblano Chiles ( Chiles Rellenos ) (Marcela Valladolid), Johnny Jalapeno's Ranchero Breakfast Wrap, Outrageously Easy and Healthy Bean, Corn and Sprouts Bowl for One (Vegan), Weight watchers estimated points calculator. It requires quite a number of ingredients but little work from the cook putting it all … <> 3 0 obj * Percent Daily Values are based on a 2000 calorie diet. ���bU(�$XΊ�,{�kt�L�V���mf�v�%͕n@�u7,�:8`d����4R�x�h53�-��^C��C'`�gT���кt���x��b=T�c���:�o��u�x��?�F��rRͫ\ST��|��?���4"��n��y^/��+��ƝlB�jg� *If using raw spinach, wash and blanch your spinach to get rid of excess water and shred. Find out how many calories should you eat. Serve with Pounded yam or with any accompaniment of your choice. �� � w !1AQaq"2�B���� #3R�br� stream *Pour in blended tomatoes and pepper and fry. !(!0*21/*.-4;K@48G9-.BYBGNPTUT3? <>/XObject<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 1224 612] /Contents 4 0 R/Group<>/Tabs/S>>
Vegetable oil cooking spray, Olive oil and 5 more.. Cooked kidney bean, cooked with salt, Frozen corn and 7 more.. Rice-a-roni (chicken flavor works best) or 4 cups prepare... and 6 more.. This method also helps burn fat off the meat. <> Efo Riro – The African Stewed Spinach also popularly known as Efo riro is a one-pot stew with layers of flavor. Enhance the flavor of the goat meat using herbs and spices instead of salt or bouillon cubes Avoid frying meat as much as possible. Your daily values may be higher or lower depending on your calorie needs. ���� JFIF ` ` �� C endstream Potatoes, Salt & freshly ground black pepper, Fresh egg and 11 more.. Serving Size : 1 cup.
Tomatoes or 5 -6 roma and 6 more.. Onion, chopped, Green bell pepper, chopped and 10 more.. 2 0 obj This website or its third-party tools use cookies, which are necessary to its functioning and required to achieve the purposes illustrated in the cookie policy.
Onions, diced, Beef, diced, Pork, diced and 7 more.. Percentages are based on a diet of 2000 calories a day. Calorie Goal 1,827 cal. 4 0 obj ]c\RbKSTQ�� C''Q6.6QQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQ�� /�" �� Beef for stew, cut in 1 inch pieces, All-purpose flour and 9 more..
Log Food. How does this food fit into your daily goals? Beef hot dogs, sliced, Oil, Chopped onion, Garlic salt and 3 more.. Bacon, chopped into pieces and 11 more.. Heat up groundnut oil and fry meats till brown. Calories per serving of nigerian spinach and meat stew (efo riro) 65 calories of Lamb, Australian, leg, shank half, (1 oz) 57 calories of Palm Oil, (0.03 cup) 26 calories of Bird's Eye Chopped Spinach, (0.29 cup) 11 calories of Shrimp, cooked, (0.38 oz) 8 calories of Red …
5 0 obj Nigerian Dish - Nigerian Spinach and Meat/fish/chicken Stew (Efo Riro) Serving Size : 93.1 g. 173 Cal. endobj *Blend tomatoes and scotch bonnet peppers and boil till water dries. 640 Calories Get full Efo Riro and Pounded Yam Recipe ingredients, how-to directions, calories and nutrition review. Find nutrition facts for over 2,000,000 foods.
Butter, Onion, finely chopped, Celery, chopped and 7 more.. Facts you should know about types of cardio, 5 tips for losing weight fast, easy and safe, What are Probiotics, their Benefits, Probiotic Supplements and Foods, Selenium and Top 15 Foods Rich in Selenium. Efo Riro is a Yoruba word and it loosely means ‘stirred spinach’. endobj $4�%�&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz�������������������������������������������������������������������������� ? %���� *Add chopped spinach and stir inches Leave to simmer for 2 minutes. 251 Cal. About Food Exercise Apps Community Blog Shop Premium. %PDF-1.5 1 0 obj Rate this Efo Riro and Pounded Yam recipe with 3 bunches spinach (2 packs of frozen spinach), 2 lbs beef, 1 lb tripe, 1 lb goat meat, 5 medium tomatoes, 3 scotch bonnet peppers, 1 medium onion, palm oil, 3 tbsp seasoning, 2 tbsp salt, 1 tbsp chili powder, vegetable oil (to fry)
Beef (i used 2 lb of and 1 lb of pork) or 1 kg lamb (i us... and 12 more.. Red plum tomatoes, cored and coarsely chopped and 11 more..
*Separate meats and stock into different bowls. stream
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