Cajun Chicken with Okra
Recipe from
Atkins - Phase 2
This Recipe is appropriate for Phases 2, 3, & 4 of the Atkins Diet. Join Atkins today to sign up for your Free Quick-Start Kit including 3 Atkins Bars and gain access to Free Tools and Community, as well as over 1,500 other Free Atkins-friendly Recipes.
Ingredients
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3 Tablespoonssoy floursee savings
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3/4 Teaspoonsaltsee savings
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1/4 Teaspoonground peppersee savings
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1 1/2 Poundsskinless, boneless chicken thighs, cut into 1 1/2-inch piecessee savings
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2 Teaspoonscanola oilsee savings
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14 1/2 Ounce-weightsCajun-style stewed tomatoes, undrained, and choppedsee savings
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2 Tablespoonschopped garlicsee savings
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2/3 Cupchicken brothsee savings
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1/4 Teaspooncrushed red-pepper flakessee savings
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1 Package(10 ounces) frozen cut okra, thawedsee savings
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2 Tablespoonswatersee savings
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1/2 Teaspoonhot red pepper sauce, optionalsee savings
Directions
1.
Place soy flour, 1/2 teaspoon 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 saute until browned on all sides, about 5 minutes.
3.
Add tomatoes with their juices, garlic, broth, 1/4 teaspoon 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.
Nutrition information
Per serving: Net Carbs: 10 grams, Fiber: 3.9 grams, Protein: 37.4 grams, Fat: 10.1 grams, Calories: 295.
Percent Daily Values are based on a 2,000 calorie diet
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