Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
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
- =
- 1 cup chopped onion
- 1 cup chopped green peppers
- 1 clove garlic, minced
- 2 tablespoons butter or margarine
- 1 14-1/2- to 16-ounce can stewed tomatoes
- 1 1/2 cups double-strength chicken broth
- 1 teaspoon poultry seasoning
- 1/2 teaspoon salt
- 1/8 teaspoon ground red pepper
- 1 10-ounce package frozen cut okra
- 2 cups cubed cooked chicken
- 2 tablespoons flour
- 4 cups hot cooked rice
- 2 zucchini, cut into 1/2-inch slices
- 1 14-1/2-ounce can peeled whole tomatoes, chopped
- 1/4 teaspoon ground thyme
- 1/4 teaspoon hot pepper sauce
- 2 cups hot cooked rice
- Lemon wedges for garnish (optional)
- =
Directions
Cook onion, peppers and garlic in butter in large saucepan until tender but not brown. Stir in tomatoes, broth, poultry seasoning, salt and red pepper. Cook, covered, over medium heat 10 minutes. Add okra and cook 10 minutes longer; add chicken.
Blend 1/4 cup water and flour; add a little hot tomato sauce from skillet to flour mixture. Stir flour mixture into skillet. Cook, stirring constantly, until thickened, 3 to 4 minutes. Serve over fluffy rice.