Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
1032
Calories
53g
Protein
20g
Fat
162g
Carbs
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Carrot | 1 medium (61g) | 25 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 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
- 1 tsp vegetable oil
- ¼ cup all-purpose flour
- 3 cups reduced-sodium chicken broth
- 1½ lb chicken breast
- 1 cup potato
- 1 cup onion
- 1 cup carrot (½ medium carrot)
- ¼ cup celery
- 4 cloves garlic
- 2 stalks scallions (green onions)
- 1 bay leaf
- ½ tsp thyme
- ½ tsp black pepper
- 2 tsp jalapeno pepper
- 1 cup okra
Directions
1
Add oil to large pot and heat over medium flame.
2
Stir in flour.
3
Cook, stirring constantly, until flour begins to turn golden brown.
4
Slowly stir in all broth using wire whisk.
5
Cook for two minutes. Broth mixture should not be lumpy.
6
Add rest of ingredients except okra.
7
Bring to boil, then reduce heat and let simmer for 20 to 30 minutes.
8
Add okra and let cook for 15 to 20 more minutes.
9
Remove bay leaf and serve hot in bowl or over rice.
Recipe sourced from
fandom