Estimated Nutrition (whole recipe, rough)
Counts 24 of 25 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 24 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | 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 kilo of chicken, skinned and cut into pieces
- 2 large onions, chopped
- 2 Tablespoons of oil
- 4 cloves of garlic, smashed
- 2 medium tomatoes, chopped
- 3 cups of fresh vegetables chopped in big pieces (carrots, zucchini, eggplant, green beans, potatoes, okra and/or bell pepper)
- 3 Tablespoons of Omani mixed spices (or 1 Tablespoon ground coriander, 1 Tablespoon ground cumin, 1/2 teaspoon ground cinnamon, 1/2 teaspoon ground black pepper, and a couple of whole cloves)
- 1 Tablespoon of ground turmeric
- 3 Tablespoons of tomato paste
- 3 Tablespoons of fresh, chopped cilantro or parsley (optional)
- 1 dried Omani lemon (optional)
- fresh hot peppers or ground cayenne pepper, to taste
- salt or bouillon, to taste
- serve over white rice
Directions
In a large pan, saute the onions in the oil, until the onions are translucent.
Add the garlic and the tomatoes.
Continue cooking for 2 more minutes, stirring occasionally.
Add the chicken, the spices and the tomato paste.
Stir over the heat for 1-2 minutes.
Add 3 cups of water.
When it comes to a boil, add the chopped vegetables.
Cover and boil until the chicken is well-cooked and the vegetables are tender.
Serve the "saloonah" over white rice.
Category:Omanese Recipes
Category:Omanese Meat Dishes