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.
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
- 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.
- 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.
- Stir in parsley, hot sauce and salt. Cover and let stand for 5 minutes to absorb flavors.
- Meanwhile, prepare rice according to package directions.
- 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