Cook rice and bay leaf according to rice package directions, omitting salt and fat; drain. Discard bay leaf.
Heat a saucepan over medium-high heat, and coat pan with cooking spray. Sprinkle chicken with salt and black pepper. Sauté chicken in pan for 5 minutes. Add broth and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes. Remove chicken; shred. Reserve cooking liquid.
Cook flour and oil in a cast-iron skillet 15 minutes over medium heat, stirring constantly. Add onion, bell pepper, 1/2 cup celery, and garlic; cook for 4 minutes. Add cooking liquid, chicken, okra, Cajun seasoning, and hot sauce. Cook for 3 minutes. Serve over rice; sprinkle with green onions.
We really like this one. I'm a person that loves spicy, so I'm not sure what the other reviewers are talking about when they say this is bland. Yes, you could add a touch of salt and a few dashes of hot sauce to your taste, but if you do the roux like you should, this is very flavorful. Especially for a healthy dish! I can say, I do not care for boil in bag rice, so I cook my own basmati rice with half chicken broth, half water and include the bay leaf. This is in my permanent go-to collection.
Recipe was very bland when followed exactly. I found that with a little extra hot chili sauce and a few dashes of salt and black pepper added to each serving, it was pretty good. If I make it again I will triple the cajun seasoning and see how it is from there.
I made this shortly after seeing it Cooking Light magazine because it looked great. I'd say this is a good starting point, but as-is this recipe was really bland. First I added at least 5 times the seasoning called for. Then I added some diced tomatoes and chopped jalapenos that I had canned last year. It ended up spicier, but still missing something. Adding much else will really defeat the idea of a low calorie recipe.