Photo: Cala
Estimated Nutrition (whole recipe, rough)
616
Calories
41g
Protein
17g
Fat
76g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 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 cut fresh or frozen okra
- 3/4 cup chopped onion
- 3/4 cup diced green pepper
- 2 teaspoons margarine
- 1 1/2 cups chopped tomatoes
- 1 1/3 cups cooked rice
- 1 1/3 cups cooked chicken cubes
- 1 tablespoon chopped fresh cilantro
- 1 clove garlic, minced
- 1/8 to 1/4 teaspoon crushed red pepper
- 3 cups fat-free chicken broth
- =
Directions
1
Cook okra, onion and green pepper until tender crisp in margarine in large saucepan over medium-high heat. Add tomatoes, rice, chicken, cilantro, garlic, red pepper and broth. Bring to a boil; simmer, covered, 20 to 25 minutes.
Recipe sourced from
fandom