Pansoh

Gluten Free
Dairy Free
Health score
26%
Pansoh
45 min.
6
424kcal

Suggestions

Ingredients

  • cups rice long-grain hot cooked
  • 0.5 cup cilantro leaves fresh chopped
  • 0.3 cup ginger fresh peeled chopped
  • tablespoons lemon grass fresh peeled finely chopped
  • pound okra pods 
  • 0.1 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 0.7 cup shallots chopped
  • 0.5 pound skinned cut into 1-inch pieces
  • pound skinned cut into 1-inch pieces

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 32
  2. Combine first 8 ingredients in a large bowl; stir well.
  3. Cut 1 (20-inch-long) sheet of foil; place chicken mixture on half of foil sheet.
  4. 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.
  5. Place foil packet on a baking sheet.
  6. Bake at 325 for 45 minutes.
  7. Steam the okra, covered, 10 minutes or until crisp-tender.
  8. 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

Calories424kcal
Protein27.39%
Fat19.11%
Carbs53.5%

Properties

Glycemic Index
41.67
Glycemic Load
50.03
Inflammation Score
-8
Nutrition Score
23.867825995321%

Flavonoids

Quercetin
16.56mg

Nutrients percent of daily need

Calories:424.32kcal
21.22%
Fat:8.9g
13.69%
Saturated Fat:2.28g
14.24%
Carbohydrates:56.07g
18.69%
Net Carbohydrates:52.05g
18.93%
Sugar:3.35g
3.72%
Cholesterol:85.43mg
28.48%
Sodium:321.91mg
14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.71g
57.41%
Manganese:1.59mg
79.34%
Selenium:44.01µg
62.88%
Vitamin B3:11.15mg
55.77%
Vitamin B6:1.11mg
55.33%
Phosphorus:352.9mg
35.29%
Vitamin K:29.02µg
27.64%
Vitamin C:21.02mg
25.48%
Magnesium:98.05mg
24.51%
Vitamin B5:2.36mg
23.57%
Potassium:768.56mg
21.96%
Vitamin B1:0.28mg
18.57%
Folate:66.34µg
16.59%
Fiber:4.02g
16.08%
Zinc:2.31mg
15.37%
Vitamin A:684.85IU
13.7%
Copper:0.27mg
13.68%
Vitamin B2:0.2mg
11.98%
Iron:1.89mg
10.5%
Calcium:97.78mg
9.78%
Vitamin B12:0.39µg
6.55%
Vitamin E:0.55mg
3.63%
Source:My Recipes