| Cajun Chicken With Okra
2 teaspoons of canola oil
1 1/2 pounds of boneless skinless chicken thighs, cut 1 1/2" pieces
one 14 1/2 ounce can of Cajun-style stewed tomatoes, undrained, chopped
2 garlic cloves, pressed
2/3 cup of low-sodium chicken broth
1/4 teaspoon of salt
1/4 teaspoon of crushed red-pepper flakes
one 10 ounce package of frozen cut okra, thawed
2 tablespoons of water
1 1/2 tablespoon of Atkins Bake Mix
1/4 teaspoon of hot red pepper sauce or more to taste |
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Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken; cook 6 minutes, until browned on all sides. Add tomatoes with their juices, garlic, broth, salt and pepper flakes and heat to boiling.
Cover; reduce heat and simmer 10 to 15 minutes, until chicken is cooked through. Add okra; cover and simmer about 5 minutes more, until heated through.
Combine water and bake mix in a small bowl and mix well. Whisk into chicken mixture and simmer, uncovered, about 2 minutes, until sauce thickens. Add hot pepper sauce.
This recipe yields 4 servings.
Carbohydrates: 13.5 grams Net Carbs: 10 grams Fiber: 3.5 grams Protein: 36 grams Fat: 9.5 grams Calories: 290
Comments: When in season, use fresh okra, adding the chopped pieces along with the tomatoes.
Formatted for MC6 06-09-2003 by Joe Comiskey - Mad's Recipe Emporium
Per Serving (excluding unknown items): 27 Calories; 3g Fat (68.8% calories from fat); 2g Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 140mg Sodium. Exchanges: 0 Lean Meat; 0 Vegetable; 1/2 Fat.
Recipe By: Atkins Cookbook at http://atkinscenter.com |
