Directions:
- Cook rice and bay leaf according to rice package directions, omitting salt and fat; drain. Discard bay leaf.
- Heat a saucepan over medium-high heat, and coat pan with cooking spray. Sprinkle chicken with salt and black pepper. Sauté chicken in pan for 5 minutes. Add broth and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes. Remove chicken; shred. Reserve cooking liquid.
- Cook flour and oil in a cast-iron skillet 15 minutes over medium heat, stirring constantly. Add onion, bell pepper, 1/2 cup celery, and garlic; cook for 4 minutes. Add cooking liquid, chicken, okra, Cajun seasoning, and hot sauce. Cook for 3 minutes. Serve over rice; sprinkle with green onions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1815.04 Kcal (7599 kJ) | ||
| Calories from fat | 854.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 94.99g | 146% | |
|---|---|---|---|
| Cholesterol | 350.24mg | 117% | |
| Sodium | 3779.21mg | 157% | |
| Potassium | 3103.28mg | 66% | |
| Total Carbs | 102.12g | 34% | |
| Sugars | 27.28g | 109% | |
| Dietary Fiber | 15.44g | 62% | |
| Protein | 145.32g | 291% | |
| Vitamin C | 142.7mg | 238% | |
| Vitamin A | 2.4mg | 79% | |
| Iron | 57.2mg | 318% | |
| Calcium | 775.7mg | 78% | |
| Amount Per 100 g | |||
| Calories | 91.04 Kcal (381 kJ) | ||
| Calories from fat | 42.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.76g | 146% | |
|---|---|---|---|
| Cholesterol | 17.57mg | 117% | |
| Sodium | 189.55mg | 157% | |
| Potassium | 155.65mg | 66% | |
| Total Carbs | 5.12g | 34% | |
| Sugars | 1.37g | 109% | |
| Dietary Fiber | 0.77g | 62% | |
| Protein | 7.29g | 291% | |
| Vitamin C | 7.2mg | 238% | |
| Vitamin A | 0.1mg | 79% | |
| Iron | 2.9mg | 318% | |
| Calcium | 38.9mg | 78% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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