CAJUN CHICKEN WITH OKRA
Servings: 4
Prep time: 0:15:00
Bake/Cook time: 0:30:00
Calories: 300
Fat: 9 grams
Protein: 38 grams
Carbohydrates: 15 grams
Fiber: 4 grams
Net Carbs: 11 grams
3 tablespoons Atkins Quick Quisine
TM Bake Mix
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 pounds skinless, boneless chicken thighs, cut into 1
1/2" pieces
2 teaspoons canola oil
1 can (14 1/2 ounces) Cajun-style stewed tomatoes,
undrained, chopped
2 tablespoons chopped garlic
2/3 cup low-sodium chicken broth
1/4 teaspoon salt
1/4 teaspoon crushed red-pepper flakes
1 package (10 ounces) frozen cut okra, thawed
2 tablespoons water
1/2 teaspoon hot red pepper sauce (optional)
1. Place bake mix, salt and pepper in a plastic bag. Add
chicken pieces and shake to coat. Set aside.
2. Heat oil in a large nonstick skillet over high heat until
hot. Add chicken and saut until browned on all sides,
about 5 minutes. Add tomatoes with their juices, garlic,
broth, salt and pepper flakes. Bring to a boil, cover
reduce heat to low and simmer 10 to 15 minutes, until
chicken is cooked through. Add okra, cover and simmer
until okra is soft, about 5 minutes.
Chunks of dark-meat chicken and okra cook through quickly in a
spicy tomato broth.
Atkins - Cajun Chicken with Okra
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