Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pork | 100g cooked | 242 |
| 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 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Pigeon Pea | 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
- 1/4 lb Salt Pork, chopped
- 1 tbl Vegetable Oil
- 1 x Onion, chopped
- 1/2 cup Green Bell Pepper, chopped
- 1 stalk of Celery, chopped
- 2 x Tomatoes, fresh, chopped
- 2 tbl Tomato Paste
- 2 tsp Thyme
- 2 x Cayenne chiles, stems and seeds removed.Or substitute 1 Habanero
- 2 cup Rice
- 1/2 cup Pigeon Peas
- 1 qt Chicken Broth
- Salt and freshly Ground Black Pepper to taste
Directions
Fry the salt pork to render the fat. Add the oil, onion, bell pepper, and celery and saute until soft.
Stir in the tomato paste, thyme and chile and simmer for 15 minutes.
Add the rice, peas, and broth. Bring to a boil, reduce the heat, cover and simmer until the rice is tender and the liquid is absorbed, about 35 minutes.
Category:Bahamian Recipes
Category:Bahamian Vegetarian