Post by April B. on Feb 26, 2003 8:44:02 GMT -6
Cajun Chicken With Okra
Serves 4
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.
Serves 4
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.
