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Chicken and Okra Stew

Photo: Kwaku Alston; Styling: Kevin Crafts
Total time 1 hr
Yield 6 servings (serving size: 1 1/3 cups)
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.

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

Nutrition 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

How to Make It

  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.

Cook's Notes

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.