Good Food
for Good

Okra with chicken

Other Middle Eastern
Serves 4Time 45 minsOkra with Chicken

Juicy chicken with delicous okra

Fat - total 27g 38%
Fat - saturated 5g 21%
Salt 324mg 14%
Protein 28g 56%
Carbs 9g 3%
Sugar 7g 7%
Energy 1637kJ 19%

% based on an adult’s recommended daily intake

Ingredients

  • ( 3 medium) Chicken thigh, raw
  • ( 6 tbsp) Olive oil
  • ( 1 medium) Brown onion, raw and peeled
  • ( 6 cloves) Raw garlic, peeled
  • ( 1 medium) Red capsicum, fresh
  • ( 1/2 tsp) Chilli powder
  • ( 1/3 cup) Lemon juice
  • ( 20) Raw okra
  • ( 1 cup) Tomato juice
  • ( 200 ml) Liquid stock, from reduced-salt stock cube or powder
  • ( 1/2 tsp) Ground black pepper

Method

  1. Cut the chicken thighs into small pieces (remove thigh skin).
  2. Add the oil to a large pan and add the diced chicken thighs.
  3. Fry the chicken thighs until cooked — make sure that it is cooked through.
  4. Once cooked, remove the chicken and place it on a paper towel to absorb excess oil.
  5. In the same pan, add the diced onion, crushed garlic, and sliced capsicum. Cook for 10 minutes.
  6. Add the chilli, okra, and lemon juice. Cook until the okra are just cooked — for 3–4 minutes.
  7. Return the chicken to the pan.
  8. Add the tomato juice and stock.
  9. Keep cooking the mixture, with no lid on the pan, until the sauce decreases in volume by one-quarter (25%).
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