Photo: Cala
Estimated Nutrition (whole recipe, rough)
1093
Calories
54g
Protein
20g
Fat
172g
Carbs
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 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
- =
- 2 tablespoons vegetable oil
- 2 tablespoons all-purpose flour
- 2 medium onions, finely chopped
- 1 green bell pepper, finely chopped
- 6 cups chicken broth
- 8 tomatoes, chopped
- 1/2 pound okra, cut into 1/4-inch pieces (2-1/2 cups)
- 2 ribs celery, chopped
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon dried thyme
- 1 bay leaf
- 1 chicken, cooked, skinned, boned and cut into bite-size pieces (about 3 cups)
- 1 cup uncooked rice*
- =
Directions
1
Heat oil in large Dutch oven over low heat until hot. Add flour; stir about 15 minutes or until brown, being careful not to burn. Add onions and green pepper; cook and stir about 5 minutes or until onions are tender. Slowly add broth; stir until broth boils. Add tomatoes, okra, celery, salt, black pepper, thyme and bay leaf; bring to a boil over high heat. Add chicken and rice. Return to a boil. Reduce heat to low; cover and simmer about 20 minutes. Stir; cover and simmer 20 minutes more. Remove bay leaf. Serve immediately.
Recipe sourced from
fandom