Rating: 5 stars
2 Ratings
  • 1 star values: 0
  • 2 star values: 0
  • 3 star values: 0
  • 4 star values: 0
  • 5 star values: 2

This hearty dish calls for canned tomatoes, which form the base for the dish's "gravy." Soaking the okra gives it a better texture.

Joanne Weir
Recipe by Cooking Light July 2003

Gallery

Karry Hosford

Recipe Summary

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

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Chef'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.

Nutrition Facts

311 calories; calories from fat 30%; fat 10.3g; saturated fat 1.6g; mono fat 4g; poly fat 1.3g; protein 34.8g; carbohydrates 18.9g; fiber 4.8g; cholesterol 64mg; iron 2.9mg; sodium 681mg; calcium 148mg.
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