Cajun and Creole Recipes

Chicken and Okra Creole

This Cajun-inspired Chicken and Okra Creole makes a great one-dish meal. It's packed with tons of flavor, fast to make, and even faster to clean up. Only one skillet required. Canola oil aids in browning and tenderizing the chicken, + blends the flavors of other ingredients.

Chicken and Okra Creole recipe

Yield: 4 servings; serving size: 1 1/4 cups (310 mL) chicken mixture and 1/2 cup (125 mL) cooked rice per serving

Ingredients

  • 2 tablespoons canola oil 30 mL
  • 12 ounces boneless, skinless chicken breast, cut into 1/2 inch (1 cm) slices 350 g
  • 1 cup diced onions 250 mL
  • 1 medium green bell pepper, seeded and cut into 1 inch (2.5 cm) pieces
  • 1 medium red bell pepper, seeded and cut into 1 inch (2.5 cm) pieces
  • 2 medium garlic cloves, minced
  • 6 ounces fresh or frozen and thawed okra, cut into 1/2 inch (1 cm) slices 170 g
  • 1 (14.5 ounce/428 mL) can no-salt- added stewed tomatoes
  • 1 1/2 teaspoons dried thyme leaves 7 mL
  • 1/4 cup finely chopped parsley or green onion 60 mL
  • 2 teaspoons Louisiana hot sauce 10 mL
  • 1/2 teaspoon salt 2 mL
  • 2 cups cooked brown rice 500 mL

Instructions

  1. In a large skillet, heat 1 tablespoon (15 mL) canola oil over medium-high heat. Cook chicken for 3 minutes or until slightly pink in center, stirring occasionally. Set aside on separate plate.
  2. Heat remaining 1 tablespoon (15 mL) canola oil and cook onions and peppers for 4 minutes or until vegetables begin to lightly brown on edges. Stir in garlic and cook for 15 seconds, stirring constantly. Stir in okra, tomatoes, thyme, and chicken. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover and simmer for 20 minutes or until vegetables are just tender. Remove from heat.
  3. Stir in parsley, hot sauce and salt. Cover and let stand for 5 minutes to absorb flavors.
  4. Meanwhile, prepare rice according to package directions.
  5. Serve the chicken mixture over rice.

Nutrition

Per serving: Calories 360 Total Fat 10g Saturated Fat 1.5g Cholesterol 45mg Carbohydrates 42g Fiber 6g Sugars 8g Protein 23g Sodium 420mg Potassium 608mg

Attribution

Recipe and photo used with permission from: CanolaInfo



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