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    Africa Lower Carb Cookbook
    Africa Lower Carb Cookbook
    Africa Lower Carb Cookbook
    Ebook244 pages1 hour

    Africa Lower Carb Cookbook

    By Jay Rock

    ()

    Read preview

    About this ebook

    Low carb cuisine is great to list wait but wait why make it boring when you can endulge in African spices and really kick it up a few notches!!

    LanguageEnglish
    PublisherJay rock
    Release dateNov 1, 2023
    ISBN9798223586791
    Africa Lower Carb Cookbook

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      Book preview

      Africa Lower Carb Cookbook - Jay Rock

      While every precaution has been taken in the preparation of this book, the publisher assumes no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein.

      AFRICA LOWER CARB COOKBOOK

      First edition. November 1, 2023.

      Copyright © 2023 Jay Rock.

      ISBN: 979-8223586791

      Written by Jay Rock.

      Africa

      Lower Carb

      Cookbook

      Jay Rock

      Copyright © 2023 Jay Rock

      First Edition: May, 2023

      Contents

      the recipes

      Black Soup (Nigerian Efirin Soup)

      Nigerian Beef Stew (African Stew)

      Nigerian Chicken Stew

      Nigerian Native Jollof Rice

      Nigerian Native Jollof Rice (Keto Version)

      Nigerian Pepper Soup With Offal Meat

      Nigerian Turkey Stew

      Cauliflower Jollof Rice (Nigerian Jollof Rice)

      Edika Ikong Soup (Nigerian Vegetable Soup)

      Egg Stew (Nigerian Egg Sauce)

      Keto Cream Cheese Chocolate Frosting

      Keto Cucumber Bites with Tuna

      Keto Ground Beef & Broccoli

      Keto Meatloaf Recipe

      Keto Pancakes Recipe

      Keto Spice Cake with Cream Cheese Frosting

      Air Fryer Boneless Chicken Thighs

      Air Fryer Catfish Steaks

      Air Fryer Chicken Gizzards

      Air Fryer Chicken Hearts

      Air Fryer Green Beans

      Almond Flour Fufu

      English Breakfast

      Asun

      Asun Recipe (Peppered Goat Meat)

      Baked Mackerel with Kale

      Baked Whole Catfish

      Banga Soup (Palm Nut Soup)

      Beniseed Soup

      Berries Smoothie

      Cabbage Sandwich

      Cabbage Stir Fry

      Cauliflower Fufu (Swallow)

      Chermoula Chicken

      Chermoula Paste

      Chicken Breasts

      Chicken Hearts With Mushrooms

      Chicken Pepper Soup

      Coconut Fufu

      Cow Foot Soup (Cow Heel Soup)

      Cucumber Juice

      Eggplant Amala Fufu (Swallow)

      Eggplant Chicken Stew

      Egusi Soup - Nigerian Melon Seed Stew

      Ewedu Soup - Nigerian Soup

      Fish Pepper Soup

      Fried Chicken Drumsticks

      Garlic Chili Oil Recipe

      Goat Meat Pepper Soup

      Grilled Meatballs & Bell Peppers

      Harissa Chicken

      Harissa Powder (Spice Blend)

      Instant Pot Boiled Peanuts

      Instant Pot Chicken Thighs

      Instant Pot Kale

      Instant Pot Pork Chops

      Instant Pot Steamed Vegetables

      Kachumbari

      Kebab

      Lettuce Boats

      Lettuce Sandwich

      Liver & Onions Recipe

      Low Carb Keto Cinnamon Pecan Cookies

      Mafe (Maafe)

      Moambe Chicken

      Mouloukhieh (Molokhia) Soup

      Nyama Choma

      Ofada Stew (Ayamase Stew)

      Ogbono Soup (Draw Soup)

      Omelette - Keto

      Omelette With Shredded Chicken & Spinach

      Oxtail Soup Recipe

      Pan-Seared Tilapia

      Pepper Soup Spice

      Peppered Chicken & Salad

      Peppered Croaker Fish

      Peppered Gizzard

      Peppered Snails - Nigerian Snail

      Peri Peri Chicken Wings

      Peri Peri Seasoning

      Pili Pili Sauce

      Pork Chops with Bell Peppers

      Poulet Yassa

      Salmon Stew

      Sausage Rougail (Rougaille)

      Seafood Okra

      Shirataki Noodle Stir Fry

      Sukuma Wiki

      Suya & Watermelon Juice

      T-Bone Steak

      Watermelon Juice

      Pan-Seared Pork Chops with Velvet Cream Sauce

      Butter Roasted Chicken

      Steak Kabobs

      The

      Recipes

      Black Soup (Nigerian Efirin Soup)

      Prep Time: 5-minutes

      Cook Time: 15-minutes

      Overall: 20-minutes

      Servings: 6

      Calories (Per Serving): 534-kcal

      Ingredients:

      4 cups Efirin leaves (scent leaf)

      1 cup ground egusi seeds

      ½ cup palm oil

      2 lbs. beef

      1 tbsp cayenne pepper

      2 maggi cubes or 1 tbsp bouillon powder

      1 tbsp crayfish

      1 cup stock/water

      salt to taste

      Instructions:

      Take the basil leaves' stems off & wash them.

      Mix the basil leaves & egusi seeds together, then put the mixture in a pot.

      Half to one cup of water should be added to the blender, shaken & then poured into the pot.

      Add the palm oil, cayenne pepper, Maggi (bouillon) & crayfish.

      Bring it to a boil & cook on medium-high heat for about 5-minutes.

      Add the beef that has already been cooked & the stock. Cover the pot & cook for 10-minutes.

      Check the food for salt & add it if it needs it.

      Serve & have fun!

      Note:

      This soup makes six servings & each one has one net carb.

      If the soup is way too thick, add about a 1/2 cup of water at a time until it is the actual consistency.

      Don't make it too watery; it will get thicker as it sits in the fridge overnight.

      Nigerian Beef Stew (African Stew)

      Prep Time: 10-minutes

      Cook Time: 40-minutes

      Overall: 50-minutes

      Servings: 8

      Calories (Per Serving): 284-kcal

      Ingredients:

      To boil beef

      1 lb. beef

      1.5 cups water

      1 tsp black pepper

      ½ tsp salt

      To make stew

      3 plum tomatoes

      1 red bell pepper

      1 habanero pepper

      1 onion

      ½ cup olive oil

      ½ cup beef stock/broth

      1 tbsp bouillon powder

      ½ tsp thyme

      ½ tsp black pepper

      ½ tsp curry

      salt to taste

      Instructions:

      To boil beef

      Wash the meat, then put it in a pot.

      Add water, black pepper & salt & bring it to a boil.

      Mix it all together after it boils, then let it cook for 20 to 25-minutes.

      To make stew

      Mix together the bell pepper, habanero pepper, tomatoes & half an onion.

      Cut up the rest of the onion.

      When the olive oil is hot, put it in a pan & add the chopped onions. Stir the onions until they are soft.

      Stir in the tomato & pepper mixture that has been mixed together.

      Bring to boil over medium heat for 5-minutes.

      Mix together the beef & 1/2 cup of stock.

      If needed to, add a little more broth until it's thick enough to be a stew.

      Add the curry, thyme & bouillon powder. Taste for salt before adding any.

      Cover & let cook on medium-low heat for 10-minutes.

      Serve & have fun!

      Note:

      Each Serving is for 8 people & has 3 net carbs.

      When blending vegetables, it helps to start with the tomatoes because they have a lot of water that helps the other vegetables blend. After the tomatoes are well blended, add the bell peppers, habanero pepper & onions & blend again.

      Nigerian beef stew tastes a lot better when there isn't a lot of water in the mixture. If it's too watery when you blend it, pour it into a pot & heat it on medium until some of the water evaporates.

      One habanero pepper is needed for this recipe. Use half a habanero pepper if you think it might be too spicy for you. Don't leave it out, because if you do, the taste will be very different.

      If it's still too spicy, take out the pepper's core & seeds before using it.

      You can also add an extra tomato or two to this Nigerian stew to make it less spicy.

      Nigerian Chicken Stew

      Prep Time: 10-minutes

      Cook Time: 45-minutes

      Overall: 55-minutes

      Servings: 6

      Calories (Per Serving): 449-kcal

      Ingredients:

      2 lbs. chicken thighs

      3 tomatoes

      1 red bell pepper

      1 habanero pepper use ½ if you don't want it too spicy

      ½ cup olive oil

      1 cup chicken stock (broth)

      1 onion

      1 tsp bouillon powder

      ½ tsp thyme

      ½ tsp black pepper

      ½ tsp curry powder

      ½ tsp salt

      extra salt & black pepper for the chicken rub

      Instructions:

      Wash the chicken & pat it dry.

      Salt & black pepper the chicken thighs & put them in a bowl.

      In a pan, heat the olive oil.

      Cook each side of the chicken (about 10-minutes each).

      Cut the onion in 1/2 & chop one half into small pieces.

      Take the chicken out when it's done & set it aside.

      Mix the tomatoes, red bell pepper, habanero pepper & the other half of the onion.

      Cook the chopped onion in oil until it turns clear.

      Pour the tomato & pepper mixture into the pot & let it boil for 5-minutes.

      Add the chicken, stock, bouillon, curry & thyme.

      Taste

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