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Ингредиенты
- 1 tbsp. vegetable oil
- 1 lg. onion, finely minced (1 c.)
- 1 clove garlic, finely minced
- 1 sweet red pepper, finely minced (1 c.)
- 2 tbsp. toasted all-purpose flour
- 1 (14 1/2 ounce.) can 1/3 less salt chicken broth
- 3/4 pound boneless, skinned chicken breast halves, cut into 1" pcs
- 3 ounce. diced ham or possibly shrimp
- 1 (16 ounce.) can tomatoes, liquid removed & minced
- 1 bay leaf
- 1/2 teaspoon leaf thyme, crumbled
- 1/4 teaspoon grnd black pepper
- 1/8 teaspoon grnd warm red pepper
- 1 (10 ounce.) pkg. frzn cut okra, thawed
- 1 1/3 c. plain cooked rice
Инструкции
- 1. Heat oil in large pan over medium heat. Add in onion and garlic. Saute/fry 2 min; add in sweet red pepper. Saute/fry 2 min. Stir in broth.
- 2. Add in chicken, ham, shrimp, tomatoes, bay leaf, thyme, black pepper and red pepper. Bring to boil. Lower heat; simmer 20 min. Add in okra. Simmer 10 min. Add in 1/3 c. rice to each bowl. Ladle soup into bowl.
- NOTE: To toast flour, preheat oven to 500 degrees. Line small cookie sheet with foil, turning edges up. Spread flour in thin layer over foil. Bake 8 to 10 min, stirring occasionally till light brown. Cold.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 305g | |
| Recipe makes 4 servings | |
| Calories 252 | |
| Calories from Fat 52 | 21% |
| Total Fat 5.88g | 7% |
| Saturated Fat 0.92g | 4% |
| Trans Fat 0.1g | |
| Cholesterol 47mg | 16% |
| Sodium 369mg | 15% |
| Potassium 599mg | 17% |
| Total Carbs 29.61g | 8% |
| Dietary Fiber 4.1g | 14% |
| Sugars 3.93g | 3% |
| Protein 20.61g | 33% |
