Chicken Creole on the Run
Enjoy this soup-stew as is or, for a one-dish meal, ladle it over brown rice. Pass the hot-pepper sauce, please!
Recipe information
Yield
serves 4, 1 cup per serving
Ingredients
Preparation
Step 1
In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 to 3 minutes, or until barely pink in the center, stirring frequently. Transfer to a plate.
Step 2
In the same skillet, stir together the tomatoes with liquid, broth, bell pepper, okra, bay leaves, sugar, Worcestershire sauce, thyme, and hot-pepper sauce. Bring to a boil over medium-high heat, about 2 minutes. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender and the mixture has thickened slightly, breaking up any large pieces of tomato near the end of cooking. Remove from the heat. Discard the bay leaves.
Step 3
Stir in the parsley, salt, remaining 2 teaspoons oil, and chicken with any accumulated juices. If time allows, cover and let stand for 15 minutes so the flavors blend thoroughly.
nutrition information
Step 4
(Per Serving)
Step 5
Calories: 176
Step 6
Total Fat: 4.5g
Step 7
Saturated: 1.0g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 0.5g
Step 10
Monounsaturated: 2.5g
Step 11
Cholesterol: 49mg
Step 12
Sodium: 394mg
Step 13
Carbohydrates: 11g
Step 14
Fiber: 3g
Step 15
Sugars: 7g
Step 16
Protein: 22g
Step 17
Dietary Exchanges
Step 18
2 Vegetable
Step 19
2 1/2 Lean Meat