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)
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Total: 1 Hour

Nutritional Information

Amount per serving
  • Calories: 269
  • Fat: 9.4g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 3.7g
  • Polyunsaturated fat: 2.5g
  • Protein: 33g
  • Carbohydrate: 13.4g
  • Fiber: 4.8g
  • Cholesterol: 126mg
  • Iron: 2.8mg
  • Sodium: 594mg
  • Calcium: 106mg

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. 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. 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.

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