Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
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 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Celery | 1 stalk (40g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Salad | not in our table | 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
- 1/4 c. salad oil
- 1/8 tsp. hot pepper sauce
- 1/4 c. all purpose flour
- 1 c. long-grain rice
- 1 large onion, diced
- 1/2 c. okra
- 1 large celery stalk, diced
- 1/2 c. whole-kernel corn
- 1 medium green pepper, diced
- 3 c. chopped cooked chicken
- 1 28-oz can tomatoes
- 3/4 tsp. salt
- 1 tsp. sugar
Directions
In 12-inch skillet over medium heat, stir flour into hot salad oil; cook, stirring constantly, until flour is dark brown but not burned.
Add onion, celery, and green pepper; cook over medium heat until vegetables are tender, stirring occasionally.
Gradually stir in tomatoes with their liquid, sugar, salt, and hot pepper sauce until blended, stirring until boiling.
Reduce heat to low; and simmer 10 minutes to blend flavors, stirring occasionally.
To mixture in skillet, add okra, corn, and chicken; bring to a boil over high heat.
Reduce heat to low; cover and simmer 10 to 15 minutes until vegetables are tender, stirring mixture occasionally.
Serve over warm rice.
Category:Haitian Recipes
Category:Haitian Meat Dishes