Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
1031
Calories
51g
Protein
19g
Fat
158g
Carbs
What these numbers assume — 9 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 |
| Bell Pepper | 1 medium (119g) | 31 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
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 vegetable oil
- 1 cup flour
- 4 cups chopped onions
- 2 cups chopped celery
- 1 cup chopped green pepper
- 1 tablespoon chopped garlic
- 2 teaspoons Cajun Spice Seasoning Blend
- 2 cups chicken broth
- 2 cups (about 6 ounces) diced cooked chicken
- 1/2 cup chopped green onions
- 2 tablespoons chopped fresh parsley
- 5 cups cooked rice
- =
Directions
1
Place oil in large skillet over medium heat until hot. Add flour to hot oil stirring constantly. Cook roux until mixture is a dark, chocolate color. Add onions, celery, green pepper, garlic and seasoning blend.
2
Heat chicken stock in Dutch oven over medium heat until hot. Stir in roux gradually until well blended; cook 20 minutes over medium heat. Add chicken; cook an additional 10 minutes. Add green onions and parsley 5 minutes before serving. Serve over rice.
Recipe sourced from
fandom