Have Some Spinach and Rice for Dinner

Spinach is good for you and filled with lots of vitamins, minerals, and proteins. It is thought to be very effective at preventing cancer cells from forming.

It is rich in vitamin C, riboflavin, vitamin A, folate, magnesium, potassium, vitamins E, B6, and thiamin.

This dark green vegetable has iron, but not as much as people use to think years ago. In addition, since the iron (and other minerals)is water soluble, you should be careful not to throw away the water as you are cooking.

Liberians cook Spinach with lots of hot pepper. But you can leave it out if you prefer. Instead, you could steam a pod or two of hot pepper on your rice during cooking. Then anyone wanting pepper will have it. Or better still, try making some fried pepper.

Here's what you will need:

2 pounds frozen chopped spinach
1 lb peeled shrimp
3 lbs chicken and beef
1 smoked fish or 1 C smoked turkey
1 medium onion (chopped)
1 1/2 tsp salt
2 tsp seasoned salt (Lawrys is great)
1/4 tsp ground black pepper
Pinch baking soda (to keep things nice and green)
1 C cooking oil
2 cookspoons cooking oil

1/4 C water 1 or 2 pods hot pepper (optional)

First, we have to cook the chicken, beef, and shrimp.

Cut your chicken into 1 1/2 inch pieces. Cut stewing beef into 1 inch pieces. Peel and de-vein shrimp.

Combine and add 1 tsp salt and 1 tsp seasoned salt. Stir to spread seasoning evenly. Separate shrimp from beef and chicken.

Add two cookspoon of cooking oil to a large skillet. Heat oil on medium high.

When oil is hot, fry chicken until both sides are golden brown. Remove from oil.

Next, fry shrimp until golden brown.

Reduce heat to medium and sautee beef until cooked.

Set aside.

Now, we are ready to make our greens.

Heat 1 cup of oil in a deep pot on medium high heat. Add chopped greens to hot oil. Add pinch of baking soda and fry for 15 minutes, stirring frequently.

Cut smoked fish or turkey in small 1/2 inch pieces. Add to pot and continue stirring and frying for 20 more minutes. Add chopped onions.

Reduce heat to medium low and cook for 20 more minutes. Add cooked chicken, beef, and shrimp and water. Simmer on low about 15 minutes.

Your greens are ready. Eat on a bed of rice. Spice it up with some fried pepper.

Serve with fried plantains

When you buy frozen spinach, make sure it says chopped on the bag so you are not buying whole leaves.

Frozen is easier but fresh is better, of course, if you have the time to chop up the leaves. I haven't tried chopping the leaves in a food processor but I don’t see why it wouldn’t work.

Use a healthy oil like canola or olive

To cook rice, simply follow the directions on the rice container.

A rice cooker is a good investment. It does not cost a lot and is well worth the money. All you have to do is measure your rice and water according to the directions for cooking. You will have perfectly cooked rice every time.

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