Directions:
- Preheat oven to 325°.
- Combine first 8 ingredients in a large bowl; stir well. Cut 1 (20-inch-long) sheet of foil; place chicken mixture on half of foil sheet. Spread into a single layer, leaving a 1-inch margin around edges of foil. Fold the other half of foil sheet over the chicken mixture. Bring edges of foil together, and fold several times to form a sealed packet. Place foil packet on a baking sheet. Bake at 325° for 45 minutes.
- Steam the okra, covered, 10 minutes or until crisp-tender.
- Remove chicken mixture from oven, and let stand 5 minutes. Spoon 2/3 cup chicken and juices over 1 cup rice; top with 1/2 cup okra.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 427.47 Kcal (1790 kJ) | ||
| Calories from fat | 108.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.04g | 19% | |
|---|---|---|---|
| Cholesterol | 56.85mg | 19% | |
| Sodium | 352.72mg | 15% | |
| Potassium | 411.07mg | 9% | |
| Total Carbs | 54.58g | 18% | |
| Sugars | 2.28g | 9% | |
| Dietary Fiber | 6.84g | 27% | |
| Protein | 25.78g | 52% | |
| Vitamin C | 19.4mg | 32% | |
| Iron | 1.2mg | 7% | |
| Calcium | 91.5mg | 9% | |
| Amount Per 100 g | |||
| Calories | 104.24 Kcal (436 kJ) | ||
| Calories from fat | 26.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.94g | 19% | |
|---|---|---|---|
| Cholesterol | 13.86mg | 19% | |
| Sodium | 86.01mg | 15% | |
| Potassium | 100.24mg | 9% | |
| Total Carbs | 13.31g | 18% | |
| Sugars | 0.56g | 9% | |
| Dietary Fiber | 1.67g | 27% | |
| Protein | 6.29g | 52% | |
| Vitamin C | 4.7mg | 32% | |
| Iron | 0.3mg | 7% | |
| Calcium | 22.3mg | 9% | |
* 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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