Gluten-Free

Creole Chicken & Okra

Creole dishes are slow simmered, which unfortunately translates to a loss of vitamins, minerals and antioxidants. For this reason, we kept the stove-top time for our chicken and okra brief.

READER RECIPE TESTER
Beverly Allen
Kansas City, Missouri
“I love experimenting with new ingredients, so I jumped at the chance to cook with okra for the first time. It was so easy – 20 minutes for a savory meal with plenty of fresh flavor and texture. I chickened out when it came to the hot sauce though. Not to worry: The fresh herbs and veggies ensured that there was still a ton of taste.”

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Servings
4
Prep Time
8 min
Cook Time
12 min
Duration
20 min

Ingredients

  • Olive oil cooking spray
  • 2 6-oz boneless, skinless chicken breasts, rinsed and patted dry, cut into bite-sized pieces
  • 2 tbsp olive oil, divided
  • 1/2 cup diced onion
  • 1/2 green bell pepper, chopped
  • 2 cloves garlic, minced
  • 5 oz grape tomatoes, halved (1 cup)
  • 1/2 cup fresh chopped or frozen cut okra (thawed, if frozen)
  • 1/2 tsp dried thyme
  • 2 dried bay leaves
  • 1 tbsp Louisiana hot sauce
  • 1/2 tsp sea salt
  • 1/2 cup chopped fresh parsley, divided
  • 2 cups cooked brown rice

Preparation

  1. Heat a large nonstick skillet on medium high. Coat skillet with cooking spray, add chicken and cook for 2 minutes or until chicken is almost cooked through, stirring frequently. Remove chicken from skillet and set aside on a separate plate.
  2. Return skillet to medium-high and heat 1 tbsp oil. Add onion and pepper and cook for 4 minutes or until beginning to lightly brown, stirring frequently. Add garlic and cook for 15 seconds, stirring constantly. Add 1/2 cup water, tomatoes, okra, thyme and bay leaves. Reduce heat to medium-low, cover and simmer for 10 minutes or until okra is just tender. Remove from heat, stir in hot sauce, salt, remaining 1 tbsp oil and 1/4 cup parsley. Add chicken, stir to blend, cover and let stand for 5 minutes to absorb flavors and heat chicken thoroughly.
  3. Toss rice with remaining 1/4 cup parsley and serve chicken mixture over top.

Nutrition Information

  • Serving Size 3/4 c chicken mixture, 1/2 c rice
  • Calories 294
  • Carbohydrate Content 28 g
  • Cholesterol Content 49 mg
  • Fat Content 9 g
  • Fiber Content 4 g
  • Protein Content 23 g
  • Saturated Fat Content 1.5 g
  • Sodium Content 310 mg
  • Sugar Content 2 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 1 g