Ogbono
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(approximate per serving):
Carbohydrates: High (main energy source)
Fats: Moderate to high (from butter and frying oil)
Protein: Low to moderate
Calories: High
Small amounts of calcium and iron
Calories: 180–220 kcal
Fat: 6–9 g
Sugar: 8–12 g
More suitable for regular consumption in moderation.
Vegetables
Pepper
Blend red bell peppers (Tatashe)
Scotch bonnet (Ata Rodo)
Tomatoes
Onions
Proteins
Smoked fish
Dry fish
Stockfish
Palm oil
Crayfish
Locust beans (Iru)
Stock cubes
Salt
moimoi
Nigerian fried rice
Jollof rice
Protein: High
Healthy fats: Moderate
Calories: Moderate
Vitamins: A, C, and B-complex
Minerals: Calcium, phosphorus, and iron
Fresh fish (tilapia, croaker, catfish, or mackerel)
Red bell peppers
Scotch bonnet
Palm oil or vegetable oil
Curry powder or thyme
Ginger and garlic
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