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Cajun Chicken With Okra

Yield 4 servings (serving size: 1 chicken breast half, 3/4 cup sauce, and 1/2 cup rice)

Ingredients

  • 2 teaspoons vegetable oil
  • 4 (4-ounce) skinned, boned chicken breast halves
  • 2/3 cup low-salt chicken broth
  • 1/4 teaspoon salt
  • 1/8 teaspoon crushed red pepper
  • 1 (14 1/2-ounce) can Cajun-style stewed tomatoes, undrained and chopped
  • 2 garlic cloves, crushed
  • 1 (10-ounce) package frozen cut okra, thawed
  • 1 1/2 tablespoons all-purpose flour
  • 2 tablespoons water
  • 1/4 teaspoon hot sauce
  • 2 cups cooked long-grain rice

Nutrition Information

  • calories 326
  • caloriesfromfat 12 %
  • fat 4.5 g
  • satfat 1 g
  • monofat 1 g
  • polyfat 1.5 g
  • protein 31.4 g
  • carbohydrate 39 g
  • fiber 1.6 g
  • cholesterol 67 mg
  • iron 2.8 mg
  • sodium 505 mg
  • calcium 119 mg

How to Make It

  1. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken; cook 2 minutes on each side. Add broth, salt, pepper, tomatoes, and garlic; cover, reduce heat, and simmer 8 minutes or until chicken is done. Add okra; simmer, covered, 3 minutes.

  2. Combine flour and water in a small bowl, stirring with a whisk; add to skillet. Simmer, uncovered, 2 minutes or until thick. Stir in hot sauce. Serve over rice.