2 tsp. vegetable oil 4 chicken breast, halved, skinned deboned about 4-ounces each 2/3 c. chicken broth 1/4 tsp. salt 1/4 tsp. crushed red pepper 14 & ½ oz. stewed tomatoes, Cajun style, chopped with juice 2 garlic cloves, crushed 10 oz. frozen cut okra, thawed 1 & ½ Tbs. all-purpose flour 3 Tbs. water 1/4 tsp. hot sauce 2c. cooked long grain rice
1.In a large nonstick skillet over medium-high heat oil until hot. Cook chicken for 2 minutes on each side. Add broth, salt, pepper, tomatoes, and garlic. Reduce heat, cover, and simmer for about 8 minutes or until chicken is cooked. Add okra; simmer, with lid on, 3 more minutes.
2. Mix well, flour and water in a small bowl, add to skillet. Simmer, 2 minutes or until thick uncovered. Stir in hot sauce. Serve over rice.
Serving size: 3/4 cup sauce, ½ cup rice and 1 chicken breast half).
Calories about 326 (12% from fat); fat 4.5 g sat 1 g, mono 1 g, poly 1.5 g; protein 31.4 g; carbo 39 g; fib 1.6 g; chol 67 mg; iron 2.8 mg; sod 505 mg; calcium 119 mg.