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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 193.7
  • Total Fat: 3.1 g
  • Cholesterol: 32.9 mg
  • Sodium: 685.9 mg
  • Total Carbs: 25.1 g
  • Dietary Fiber: 4.3 g
  • Protein: 16.7 g

View full nutritional breakdown of Tomato-okra stew with chicken calories by ingredient
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Tomato-okra stew with chicken

Submitted by: CCKELLY3

Introduction

This is an adaptation of southern stewed tomatoes and okra to make it a one-dish meal. This is an adaptation of southern stewed tomatoes and okra to make it a one-dish meal.
Number of Servings: 8

Ingredients

    2 cups diced onion (1 large)
    1 cup diced celery
    6 cloves garlic minced
    2 jalepeno peppers, diced (seeds removed)
    1.5 pounds frozen cut okra (defrosted)
    1 28 oz can tomato puree
    2 cup water
    1 lb. chicken breasts, cook whole, dice after
    1 15.5 oz can cannellini beans
    1/3 cup capers
    1 Tbs turmeric
    1 tsp garlic powder
    1 tsp onion powder
    1 tsp cayenne
    1 tsp basil, dry
    1 tsp cumin, ground
    1/2 tsp rosemary, dry
    1/2 tablespoon salt
    ground black pepper to taste

Directions

Makes 12 generous cups total, and 8 servings of 1 1/2 cups each

1. Add 1 Tablespoon olive oil to a large pan over med-high heat. When hot add the onion and celery along with a dash of salt to sweat them, half the cumin, turmeric, rosemary and basil. Cook about 10 minutes until soft but not browned.

2. Add the garlic, jalepenos, okra and stir. Add tomato puree, 1 cup water, cider vinegar and the remainder of the spices. When it starts to bubble, add the chicken making sure they are covered. Turn the heat down to just above a simmer, cover and let cook for 30 minutes. Add the other cup of water as necessary if it gets too thick, to reach your desired consistency.

3. Remove the chicken and set aside to cool, then cut into bite sized dice. Add the defrosted corn, capers and canned beans, stir and let simmer another 5 minutes to heat through. Return the diced chicken to the pot and stir.

Serve with warm multi-grain bread or over a whole grain such as quinoa, which goes really well with this dish.

Number of Servings: 8

Recipe submitted by SparkPeople user CCKELLY3.






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