Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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 large Chicken -- cut in quarters or
- 2 cups water
- 1 Onion -- thinly sliced
- 1 Stalk celery -- cut into 1"
- 1 teaspoon Salt
- 1/8 teaspoon Crushed dried red pepper
- 2 Tomatoes
- 1 Green pepper -- sliced
- 1 tablespoon Lemon juice
- 1 tablespoon Tomato paste
- 1/2 teaspoon Chili powder
- 10 ounces Package frozen okra
- 2 cups Cooked rice
Directions
In a large pot or Dutch oven place chicken, water, onion, celer, salt and crushed pepper.
Cover and cook over miderately high heat until comes to a boil, reduce heat to moderately low and simmer 30 minutes.
While chicken is cooking, place tomatoes in a pan of boiling water for 1/2 min.
Spoon tomaotes out of the water and remove skin.
Cut into eighths. Add tomatoes, green pepper, lemon juice, tomato paste, and chili powder to chicken.
Continue cooking for 10 minutes.
Add okra to pot, cover and cook another 15 minutes.
Stirring once or twice.
Spoon rice into soup bowls and top with chicken mixture.
When making cassaroles, I do not put the rice in with everything else if I am going to be freezing or storing.
White rice can be frozen in the cassarole but I find that if I use brown rice, it gives everything a distinctly grainy flavor that I find disagreeable.
So I will put the rice in a plastic ziploc bag and freeze it with the cassarole.
Then I will heat it separately.
Category:Nigerien Recipes
Category:Nigerien Meat Dishes