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Chicken and okra stew
Chicken and okra stew
Method
  • Preheat oven to 180* C (350* F) Fan.
  • Place a pan over high heat and add 2-3 tablespoons olive oil.
  • Cut the chicken into 8 portions and place in the pan.
  • Season with salt and pepper and sauté until golden on both sides.
  • When ready, remove from pan and set aside.
  • Place the same pan back over heat with the olive oil that is left over from sautéing the chicken.
  • Add the cumin and coriander seeds. Sauté to give aroma to the olive oil.
  • Thinly slice the onion and mince the onion. Add to pan and mix.
  • Add the tomato paste and stir. Sauté to remove the bitter taste.
  • Add the balsamic vinegar, honey, bay leaves and paprika. Mix.
  • Add the chopped tomatoes, water, salt and pepper. Mix and remove pan from heat.
  • Place the okra in a baking pan and add the sauce from the pan. Mix to completely coat the okra in the sauce.
  • Add the chicken, 2-3 tablespoons olive oil, salt, pepper, thyme and oregano.
  • Cover with parchment paper and aluminum foil.
  • Bake for 45 minutes, uncover and bake for another 15 minutes.
  • Serve with olive oil, oregano and thyme.
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Rating
Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
(54)
Stars 4 7a9178270a01a919f143a86d02d23da24820e7cf7d8785260b287b505604249a
(2)
Stars 3 c9ab54a9391cb4e2af3c2a4c4675bedbe4c0f240b47f2deb664d8e5e3214bb49
(0)
Stars 2 c2271760a84c41b554ecf1d1b2b17a4774d017e08924e9c4b7bd07ffe0c53648
(0)
Stars 1 d2c64104eb0fa01541d9f73e1face12dcf9db387d50b23e382af06ebc6f3d651
(0)

Nutritional
Chart

Nutrition information per portion

358
Calories (kcal)
18 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

22.1
Total Fat (g)
32 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

4.6
Saturated Fat (g)
23 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

10.5
Total Carbs (g)
4 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

9.5
Sugars (g)
11 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

25.2
Protein (g)
50 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.4
Fibre (g)
25 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.27
Sodium (g)
4 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.