Cajun Chicken With Okra

Yield: 4 servings (serving size: 1 chicken breast half, 3/4 cup sauce, and 1/2 cup rice)
Source: Cooking Light Magazine: November 1997
Comments from a CA Kitchen: Great looking fresh okra at the farmer's market last week led to my trying this recipe. I used regular Glen Muir roasted tomatoes, added a moderate amount of green Tony Cachere, and an extra garlic, as well as some Frank's hot sauce. This one was fast, good, and filling.


2 teaspoons vegetable oil
4 (4-ounce) skinned, boned chicken breast halves
2/3 cup low-salt chicken broth
1/4 teaspoon salt
1/8 teaspoon crushed red pepper
1 (14 1/2-ounce) can Cajun-style stewed tomatoes, undrained and chopped
2 garlic cloves, crushed
1 (10-ounce) package frozen cut okra, thawed
1 1/2 tablespoons all-purpose flour
2 tablespoons water
1/4 teaspoon hot sauce
2 cups cooked long-grain rice


  1. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken; cook 2 minutes on each side. Add broth, salt, pepper, tomatoes, and garlic; cover, reduce heat, and simmer 8 minutes or until chicken is done. Add okra; simmer, covered, 3 minutes.
  2. Combine flour and water in a small bowl, stirring with a whisk; add to skillet. Simmer, uncovered, 2 minutes or until thick. Stir in hot sauce. Serve over rice.


H.U: 7 per serving
CALORIES 326 (% from fat); CALORIES FROM FAT 12%; FAT 4.5g (satfat 1g); MONOFAT 1g; POLYFAT 1.5g; PROTEIN 31.4g; CARBOHYDRATE 39g; FIBER 1.6g; CHOLESTEROL 67mg; IRON 2.8mg; SODIUM 505mg; CALCIUM 119mg;

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