Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
488
Calories
36g
Protein
19g
Fat
41g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Capers | 1 tbsp (9g) drained | 2 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 tsp olive oil
- 1 small yellow onion, finely chopped
- 1 green bell pepper, finely
- -chopped
- 2 cl garlic, mashed
- 1 lbs chicken breast, boneless
- -skinless, cut in thin
- -strips
- 1/4 cup tomato sauce
- 4 tbsp white wine
- 1/4 tsp cumin
- 2 bay leaves
- raisins, capers, olives
- =
Directions
1
Heat the olive oil in a skillet over medium heat. Saute the onion, green pepper and garlic until soft, about 5 minutes. Add the chicken and stir-fry for about 5 minutes. Add tomato sauce, wine, cumin, bay leaves, and raisins, capersm and green olives to taste. Cover pan, reduce heat and cook 10 minutes, or until chicken is well-cooked. Remove bay leaves. Serve with white rice and fried ripe plantains. Nutritional info per serving: 197 cal; 27g pro, 6g carb, 5g fat (25%) exchanges: 1 veg, 2.9 meat, .5 fat
Recipe sourced from
fandom