Chicken and Okra Stew
4 tsp. canola oil, divided
2 lb. skinless, boneless chicken thighs, quartered
1 habanero pepper
1 1/2 c. chopped green bell pepper
1 c. finely chopped onion
2/3 c. finely chopped celery
1 1/2 c. chopped plum tomatoes
2 Tbsp. chopped fresh parsley
1 Tbsp. chopped fresh oregano
1 tsp. salt
1 tsp. freshly ground black pepper
1/8 tsp. ground cloves
1 (14 oz.) can fat-free, less sodium chicken broth
1 lb. fresh okra pods, cut into 1-inch pieces
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 the 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 tomatoes; cook 3 minutes or until tomatoes soften. 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.
IMPORTANT NOTE: Habanero peppers are very hot. To reduce the amount of heat in the stew, seed the second half and/or reduce the amount of habanero pepper you put in the recipe.
Recipe from Cooking Light
Nutritional information per 1 1/3 cup serving:
Total fat 9.4g
Saturated fat 1.8g
Dietary fiber 4.8g