This Cajun-inspired dish 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, plus blends the flavors of other
2 tablespoons canola oil 30 mL
12 ounces boneless, skinless chicken
breast meat, cut into bite-size pieces 350 g
1 cup diced onions 250 mL
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
2 medium garlic cloves, minced
6 ounces fresh or frozen and thawed
okra, cut into 1/2-inch (1 cm) slices 170 g
1 can (14.5
oz/428 mL) no-salt- added stewed tomatoes
1 1/2 teaspoons dried thyme leaves
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
In a large skillet, heat 1 tablespoon (15 mL) canola oil over medium-high
heat. Cook chicken 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 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 20 minutes or until vegetables
are just tender.
Remove from heat.
Stir in parsley, hot sauce and salt. Cover and let stand 5 minutes to absorb
Meanwhile, prepare rice according to package directions.
Serve the chicken mixture over rice.
Yield: 4 servings
Nutritional Analysis: Serving size: 1 1/4 cups (310 mL) chicken mixture and
1/2 cup (125 mL) cooked rice per serving. Per Serving Calories 340 Total Fat 10
g Saturated Fat 1.5 g Cholesterol 45 mg Sodium 420 mg Carbohydrates 39 g Fibre 6
g Sugar 8 g Protein 23 g
Source: Nancy Hughes, cookbook author, Mobile Alabama