Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Tomato Chicken
1 hr 50 min.
Time:
361
calories
Calories:
Health Score:
93 / 100
Ingredientsfor
- Ingredients
- 1 chicken (about 1,4 kg; oven ready)
- salt
- 2 Tbsps olive oil
- 1 yellow onion
- 2 tsps grated Orange peel
- juice of Oranges
- 1 can Tomatoes
- 1 Cinnamon stick
- 3 cloves
- 1 tsp peppercorns
- also
- 400 grams Okra
Preparation
1.
Rinse and pat dry chicken. Cut into 8 pieces, rub with olive oil and season with salt and pepper.
2.
Peel onion and dice. Rinse orange under hot water grate orange zest and squeeze juice. Combine undrained can of tomatoes, orange juice and orange zest. Season with salt and pepper. Puree.
3.
Rinse and peel okra.
4.
Layer chicken pieces, diced onion, tomato puree, cinnamon stick, cloves and peppercorns in ovenproof pan. Cover the pan and place into cold oven. Set oven to 200°C (approximately 400°F) and cook chicken for about 1,5 hour. In the last 15 minutes, add okra and continue cooking covered.
5.
Remove pan from oven. Arrange chicken and sauce on plates, add okra and season with salt and pepper to taste. Serve.
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 63 g | (64 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |