Chicken and Okra Stew

Photo: Kwaku Alston; Styling: Kevin Crafts
This hearty Chicken and Okra Stew is something like Brunswick stew, that old-fashioned Southern favorite—only the Haitian version is certainly fierier, thanks to the habanero. If you don't like it quite so spicy, use a seeded, minced jalapeño, which is somewhat fruitier and not as powerful.

Yield:

6 servings (serving size: 1 1/3 cups)

Recipe from

Recipe Time

Total: 1 Hours

Nutritional Information

Calories 269
Fat 9.4 g
Satfat 1.8 g
Monofat 3.7 g
Polyfat 2.5 g
Protein 33 g
Carbohydrate 13.4 g
Fiber 4.8 g
Cholesterol 126 mg
Iron 2.8 mg
Sodium 594 mg
Calcium 106 mg

Ingredients

4 teaspoons canola oil, divided
2 pounds skinless, boneless chicken thighs, quartered
1 habanero pepper
1 1/2 cups chopped green bell pepper
1 cup finely chopped onion
2/3 cup finely chopped celery
2 1/2 cups chopped plum tomato
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh oregano
3/4 teaspoon salt
1 teaspoon freshly ground black pepper
1/8 teaspoon ground cloves
1 (14-ounce) can fat-free, lower-sodium chicken broth
1 pound fresh okra pods, cut into 1-inch pieces

Preparation

1. Heat 2 teaspoons oil in a Dutch oven over medium-high heat. Add half of chicken to pan; cook 6 minutes, browning on all sides. Remove chicken from pan. Add remaining chicken to pan; cook 6 minutes, browning on all sides. Remove chicken from pan.

2. Cut habanero in half. Seed one half of pepper, and leave seeds in other half. Mince both pepper halves. Add remaining 2 teaspoons oil to pan; swirl to coat. Add minced habanero, bell pepper, onion, and celery; sauté 5 minutes or until tender, stirring occasionally. Add tomato; cook 3 minutes or until tomato softens. Add parsley and next 5 ingredients (through broth); bring to a boil. Return chicken to pan; cover, reduce heat, and simmer 10 minutes. Add okra; cover and simmer 15 minutes or until okra is just tender.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Bruce Weinstein and Mark Scarbrough,

May 2010