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Chicken and Okra Creole

Chicken and Okra CreoleThis Cajun-inspired dish makes a great one-dish meal. It's packed with tons of flavor, fast to make, and even faster to clean up with only one skillet required. Canola oil aids in browning and tenderizing the chicken, plus blends the flavors of other ingredients.

This Heart-Smart, Diabetic-Friendly recipe was created by Nancy Hughes, cookbook author, Mobile Alabama.

Recipe Ingredients:

2 tablespoons canola oil
12 ounces boneless, skinless chicken breast meat, cut into bite-size pieces
1 cup diced onions
1 medium green bell pepper, seeded and cut into 1-inch pieces
1 medium red bell pepper, seeded and cut into 1-inch pieces
2 medium garlic cloves, minced
6 ounces fresh or frozen and thawed okra, cut into 1/2-inch slices
1 (14.5-ounce) can no-salt-added stewed tomatoes
1 1/2 teaspoons dried thyme leaves
1/4 cup finely chopped parsley or green onion
2 teaspoons Louisiana hot sauce
1/2 teaspoon salt
2 cups cooked brown rice

Cooking Directions:

  1. In a large skillet, heat 1 tablespoon canola oil over medium-high heat. Cook chicken 3 minutes or until slightly pink in center, stirring occasionally. Set aside on separate plate.
  2. Heat remaining 1 tablespoon canola oil and cook onions and peppers for 4 minutes or until vegetables begin to lightly brown on edges. Stir in garlic and cook 15 seconds, stirring constantly. Stir in okra, tomatoes, thyme, and chicken. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover and simmer 20 minutes or until vegetables are just tender. Remove from heat.
  3. Stir in parsley, hot sauce and salt. Cover and let stand 5 minutes to absorb flavors.
  4. Meanwhile, prepare rice according to package directions. Serve the chicken mixture over rice.

Makes 4 servings; 1 1/4 cups chicken mixture and 1/2 cup cooked rice per serving.

Nutritional Information Per Serving (1/4 of recipe): Calories 340; Total Fat 10g; Saturated Fat 1.5g; Cholesterol 45mg; Sodium 420mg; Carbohydrates 39g; Fiber 6g; Sugar 8g; Protein 23g.

Recipe and photograph courtesy of CanolaInfo.org.