Source: Nancy Hughes, cookbook author, Mobile Ala. | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Chicken and Okra Creole

This Cajun-inspired dish makes a great one-dish meal. It’s packed with tons of flavor, fast to make, and even faster to clean up. Only one skillet required. Canola oil aids in browning and tenderizing the chicken, plus blends the flavors of other ingredients.

Chicken and Okra Creole

Ingredients

  • 2 Tbsp canola oil 30 mL
  • 12 oz boneless, skinless chicken breast meat, cut into bite-size pieces 350 g
  • 1 cup diced onions 250 mL
  • 1 medium green bell pepper, seeded and cut into 1-inch (2.5 cm) pieces
  • 1 medium red bell pepper, seeded and cut into 1-inch (2.5 cm) pieces
  • 2 medium garlic cloves, minced
  • 6 oz fresh or frozen and thawed okra, cut into 1/2-inch (1 cm) slices 170 g
  • 1 can (14.5 oz/428 mL) no-salt- added stewed tomatoes
  • 1 1/2 tsp dried thyme leaves 7 mL
  • 1/4 cup finely chopped parsley or green onion 60 mL
  • 2 tsp Louisiana hot sauce 10 mL
  • 1/2 tsp salt 2 mL
  • 2 cups cooked brown rice 500 mL

Instructions

  • 1. In a large skillet, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Cook chicken 3 minutes or until slightly pink in center, stirring occasionally. Set aside on separate plate.
  • 2. Heat remaining 1 Tbsp (15 mL) canola oil and cook onions and peppers for 4 minutes or until vegetables begin to lightly brown on edges. Stir in garlic and cook 15 seconds, stirring constantly. Stir in okra, tomatoes, thyme, and chicken. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover and simmer 20 minutes or until vegetables are just tender. Remove from heat.
  • 3. Stir in parsley, hot sauce and salt. Cover and let stand 5 minutes to absorb flavors.
  • 4. Meanwhile, prepare rice according to package directions. Serve the chicken mixture over rice.

Yield

4 servings.

serving size

1¼ cups (310 mL) chicken mixture and 1/2 cup (125 mL) cooked rice per serving

nutritional analysis

Per Serving

Calories340
Total Fat10 g
Saturated Fat1.5 g
Cholesterol45 mg
Carbohydrates39 g
Fiber6 g
Sugars8 g
Protein23 g
Sodium420 mg