Kesio food is a healthy and nutritious dish that is commonly consumed in many parts of Africa, particularly in Nigeria. It is a type of stew that is made using a combination of vegetables, spices, and a protein source, such as meat, fish, or tofu. The dish is often served with rice, yam, or other starchy foods.
Kesio food is a popular African dish that is known for its bold and flavorful taste. It is a stew that combines a variety of vegetables with a protein source, creating a nutritious and filling meal. The dish typically features spinach, tomatoes, onions, and bell peppers, but other vegetables can be added as well.
In addition to being delicious, Kesio food is also packed with nutrients. Spinach is a rich source of vitamins A and C, as well as iron and calcium. Tomatoes are high in vitamin C and lycopene, which has been shown to have anti-cancer properties. Onions and bell peppers are also rich in vitamins and minerals, making Kesio food a healthy and nutritious choice.
Overall, Kesio food is a delicious and wholesome dish that is loved by many. Its bold and savory flavor, combined with its nutritious ingredients, make it a favorite in African cuisine. Whether you are looking for a comforting meal on a cold day or a nutritious and satisfying lunch, Kesio food is the perfect choice.
To make Kesio food, you will need the following
ingredients:
1- 2 cups of chopped spinach leaves
2- 1 cup of chopped tomatoes
3- 1 cup of chopped onions
4- 1 cup of chopped bell peppers (red, yellow, or green)
5- 2 cloves of garlic, minced
6- 1 teaspoon of ground cumin
7- 1 teaspoon of ground coriander
8- 1 teaspoon of ground ginger
9- 1 teaspoon of smoked paprika
10- 1 teaspoon of dried thyme
11- 1 teaspoon of salt
12- 1/2 teaspoon of black pepper
13- 2 cups of chicken broth
14- 1 pound of boneless, skinless chicken thighs, cut into bite-sized pieces
15- 1 tablespoon of vegetable oil
16- 1 tablespoon of tomato paste
Here are the step-by-step instructions for making Kesio food:
1- Heat the vegetable oil in a large pot over medium-high heat. Add the chicken and cook for 5-7 minutes, or until browned on all sides. Remove the chicken from the pot and set aside.
2- Add the onions, bell peppers, and garlic to the pot and cook for 3-4 minutes, or until softened.
3- Add the spices (cumin, coriander, ginger, smoked paprika, thyme, salt, and black pepper) and tomato paste to the pot and stir to combine.
4- Add the chopped tomatoes and chicken broth to the pot and bring to a simmer.
5- Add the chicken back to the pot and simmer for 20-25 minutes, or until the chicken is cooked through and the sauce has thickened.
6- Add the chopped spinach to the pot and stir until wilted.
7- Serve the Kesio food hot with rice, yam, or other starchy foods.
Some notes about making Kesio food:
1- You can use any type of protein source in this recipe, such as beef, lamb, fish, or tofu.
2- You can adjust the amount of spices and seasonings to suit your taste preferences.
3- You can also add other vegetables to the dish, such as carrots or eggplant.
nutrition facts
Here are the nutrition facts for Kesio food (based on a serving size of 1 cup):
- Calories: 180
- Total Fat: 7g
- Saturated Fat: 1.5g
- Cholesterol: 65mg
- Sodium: 740mg
- Total Carbohydrates: 10g
- Dietary Fiber: 3g
- Sugars: 4g
- Protein: 21g
Here are the approximate nutritional values for the listed ingredients in your recipe, based on standard measurements:
2 cups of chopped spinach leaves:
- Calories: 14
- Total Carbohydrates: 2g
- Protein: 2g
- Total Fat: 0g
- Sodium: 36mg
1 cup of chopped tomatoes:
- Calories: 32
- Total Carbohydrates: 7g
- Protein: 1g
- Total Fat: 0g
- Sodium: 6mg
1 cup of chopped onions:
- Calories: 64
- Total Carbohydrates: 15g
- Protein: 2g
- Total Fat: 0g
- Sodium: 4mg
1 cup of chopped bell peppers (red, yellow, or green):
- Calories: 46
- Total Carbohydrates: 9g
- Protein: 1g
- Total Fat: 0g
- Sodium: 3mg
2 cloves of garlic, minced:
- Calories: 9
- Total Carbohydrates: 2g
- Protein: 0g
- Total Fat: 0g
- Sodium: 2mg
1 teaspoon of ground cumin:
- Calories: 8
- Total Carbohydrates: 1g
- Protein: 0g
- Total Fat: 0g
- Sodium: 1mg
1 teaspoon of ground coriander:
- Calories: 5
- Total Carbohydrates: 1g
- Protein: 0g
- Total Fat: 0g
- Sodium: 1mg
1 teaspoon of ground ginger:
- Calories: 6
- Total Carbohydrates: 1g
- Protein: 0g
- Total Fat: 0g
- Sodium: 0mg
1 teaspoon of smoked paprika:
- Calories: 6
- Total Carbohydrates: 1g
- Protein: 0g
- Total Fat: 0g
- Sodium: 1mg
1 teaspoon of dried thyme:
- Calories: 3
- Total Carbohydrates: 1g
- Protein: 0g
- Total Fat: 0g
- Sodium: 1mg
1 teaspoon of salt:
- Calories: 0
- Total Carbohydrates: 0g
- Protein: 0g
- Total Fat: 0g
- Sodium: 2325mg (Note: Salt is primarily sodium, and the exact sodium content depends on the brand and type of salt used.)
1/2 teaspoon of black pepper:
- Calories: 3
- Total Carbohydrates: 1g
- Protein: 0g
- Total Fat: 0g
- Sodium: 1mg
2 cups of chicken broth:
- Calories: 20 (approximately, depending on the type and brand of chicken broth)
- Total Carbohydrates: 0g
- Protein: 4g (approximately, depending on the type and brand of chicken broth)
- Total Fat: 0g
- Sodium: 1040mg (approximately, depending on the type and brand of chicken broth)
1 pound of boneless, skinless chicken thighs, cut into bite-sized pieces:
- Calories: 900 (approximately, based on 4 servings per pound, each serving being 225 calories)
- Total Carbohydrates: 0g
- Protein: 108g (approximately, based on 4 servings per pound, each serving being 27g protein)
- Total Fat: 54g (approximately, based on 4 servings per pound, each serving being 13.5g fat)
- Sodium: 270mg (approximately, based on 4 servings per pound, each serving being 67.5mg sodium)
1 tablespoon of vegetable oil:
- Calories: 120 (approximately, depending on the type and brand of vegetable oil)
- Total Carbohydrates: 0g
- Protein: 0g
- Total Fat: 14g (approximately, depending on the type and brand of vegetable oil)
- Sodium: 0mg
1 tablespoon of tomato paste:
- Calories: 13
- Total Carbohydrates: 3g
- Protein: 0g
- Total Fat: 0g
- Sodium: 10mg
Please keep in mind that these values are rough estimates and may vary depending on the specific brands, quantities, and preparation methods used. To get more precise nutritional information for your specific recipe, I recommend using a nutrition calculator or consulting a registered dietitian.
Kesio food is a delicious and nutritious dish that is easy to make and can be customized to suit your taste preferences. It is a great way to incorporate more vegetables and protein into your diet, and can be enjoyed as a main course or as a side dish.
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