Chicken and Okra Stew Recipe

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Ingredients

Count

Nutrition

764

Calories

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Ingredients:

Serving

4 tsp canola oil, divided
2 lb skinless, boneless chicken thighs, quartered
1 habanero pepper
1 1/2 cups chopped green bell pepper
1 cup finely chopped onion
2/3 cup finely chopped celery
2 1/2 cups chopped plum tomato
2 tbsp chopped fresh parsley
1 tbsp chopped fresh oregano
3/4 tsp salt
1 tsp freshly ground black pepper
1/8 tsp ground cloves
1 (14-oz) can fat-free , lower-sodium chicken broth
1 lb fresh okra pods, cut into 1-inch pieces

Directions:

Heat 2 teaspoons oil in a Dutch oven over medium-high heat. Add half of chicken to pan; cook 6 minutes, browning on all sides. Remove chicken from pan. Add remaining chicken to pan; cook 6 minutes, browning on all sides. Remove chicken from pan.
Cut habanero in half. Seed one half of pepper, and leave seeds in other half. Mince both pepper halves. Add remaining 2 teaspoons oil to pan; swirl to coat. Add minced habanero, bell pepper, onion, and celery; sauté 5 minutes or until tender, stirring occasionally. Add tomato; cook 3 minutes or until tomato softens. Add parsley and next 5 ingredients (through broth); bring to a boil. Return chicken to pan; cover, reduce heat, and simmer 10 minutes. Add okra; cover and simmer 15 minutes or until okra is just tender.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	764.3 Kcal (3200 kJ)
Calories from fat	625.36 Kcal
		% Daily Value*
Total Fat	69.48g	107%
Cholesterol	158.55mg	53%
Sodium	395.16mg	16%
Potassium	733.96mg	16%
Total Carbs	16.61g	6%
Sugars	5.93g	24%
Dietary Fiber	5.94g	24%
Protein	18.57g	37%
Vitamin C	77.5mg	129%
Vitamin A	2.2mg	72%
Iron	60.7mg	337%
Calcium	99.1mg	10%

Amount Per 100 g
Calories	176.56 Kcal (739 kJ)
Calories from fat	144.46 Kcal
		% Daily Value*
Total Fat	16.05g	107%
Cholesterol	36.63mg	53%
Sodium	91.29mg	16%
Potassium	169.55mg	16%
Total Carbs	3.84g	6%
Sugars	1.37g	24%
Dietary Fiber	1.37g	24%
Protein	4.29g	37%
Vitamin C	17.9mg	129%
Vitamin A	0.5mg	72%
Iron	14mg	337%
Calcium	22.9mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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