Cajun Chicken with Okra

Quick dinner of chicken and okra, Cajun-style.

Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 2 teaspoons vegetable oil

  • 4 (4 ounce) skinless, boneless chicken breast halves

  • 1 (14.5 ounce) can diced tomatoes with garlic and onion, undrained

  • cup low-sodium chicken broth

  • 2 cloves garlic, crushed

  • ¼ teaspoon salt

  • teaspoon cayenne pepper

  • 1 (10 ounce) package frozen cut okra, thawed

  • 2 tablespoons water

  • 1 ½ tablespoons all-purpose flour

  • ¼ teaspoon hot pepper sauce

  • 2 cups cooked long-grain white rice

Directions

  1. Heat oil in a skillet over medium-high heat. Add chicken; cook until browned, about 2 minutes per side. Add tomatoes, chicken broth, garlic, salt, and cayenne. Cover, reduce heat, and simmer for 8 minutes. Add okra, cover, and simmer for 3 minutes more.

  2. Combine water and flour in a small bowl and add to the skillet. Simmer, uncovered, until thick and chicken is no longer pink in the centers, about 2 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Stir in hot sauce. Serve over rice.

Nutrition Facts (per serving)

319 Calories
6g Fat
36g Carbs
30g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 319
% Daily Value *
Total Fat 6g 8%
Saturated Fat 1g 7%
Cholesterol 65mg 22%
Sodium 730mg 32%
Total Carbohydrate 36g 13%
Dietary Fiber 3g 10%
Total Sugars 7g
Protein 30g
Vitamin C 17mg 85%
Calcium 97mg 7%
Iron 4mg 21%
Potassium 383mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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