Stewed Chicken with Okra and Tomatoes

Stewed Chicken with Okra and Tomatoes Recipe
Photo: Karry Hosford
This hearty dish calls for canned tomatoes, which form the base for the dish's "gravy." Soaking the okra gives it a better texture.


4 servings (serving size: about 4 ounces chicken and 1/2 cup tomato mixture)

Recipe from

Cooking Light

Nutritional Information

Calories 311
Caloriesfromfat 30 %
Fat 10.3 g
Satfat 1.6 g
Monofat 4 g
Polyfat 1.3 g
Protein 34.8 g
Carbohydrate 18.9 g
Fiber 4.8 g
Cholesterol 64 mg
Iron 2.9 mg
Sodium 681 mg
Calcium 148 mg


4 cups water
3 cups okra pods, trimmed (about 3/4 pound)
1/4 cup fresh lemon juice
1 1/4 teaspoons salt, divided
1 tablespoon olive oil
2 chicken breast halves (about 1 3/4 pounds), skinned
2 chicken leg quarters (about 1 3/4 pounds), skinned
1/4 teaspoon freshly ground black pepper
1/2 cup thinly sliced red onion
1/2 cup fat-free, less-sodium chicken broth
1/2 cup dry white wine
1 1/2 teaspoons chopped fresh thyme
1 teaspoon ground cumin
2 whole cloves
1 (14.5-ounce) can diced tomatoes, undrained
1 garlic clove, minced
2 tablespoons chopped fresh flat-leaf parsley
1/2 teaspoon red wine vinegar


Combine first 3 ingredients and 1 teaspoon salt in a large bowl. Let mixture stand 1 hour. Drain well, and pat dry with paper towels.

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the chicken with 1/4 teaspoon salt and pepper. Add chicken to pan, and cook 4 minutes on each side or until browned. Remove from pan. Add okra and onion to pan, and sauté 3 minutes or until lightly browned. Add broth and next 6 ingredients (broth through garlic), stirring to combine. Return chicken to pan; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until chicken is done. Remove chicken from pan, and keep warm. Bring tomato mixture to a boil; cook until reduced to 2 cups (about 5 minutes), stirring frequently. Discard cloves. Stir in parsley and vinegar. Serve with chicken.


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

Joanne Weir,

Cooking Light

July 2003
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