Stewed Chicken with Okra and Tomatoes

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.

Yield: 4 servings (serving size: about 4 ounces chicken and 1/2 cup tomato mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 311
  • Calories from fat: 30%
  • Fat: 10.3g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1.3g
  • Protein: 34.8g
  • Carbohydrate: 18.9g
  • Fiber: 4.8g
  • Cholesterol: 64mg
  • Iron: 2.9mg
  • Sodium: 681mg
  • Calcium: 148mg

Ingredients

  • 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

Preparation

  1. 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.
  2. 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.
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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