Cajun Chicken With Okra

Recipe Ingredients

2 teaspoons	10ml	Canola oil
1 1/2 lbs	681g / 24oz	Boneless skinless chicken thighs - cut 1 1/2" pieces
1		Cajun-style stewed tomatoes - (14 1/2 oz) - undrained, chopped
2		Garlic cloves - pressed
2/3 cup	157ml	Low-sodium chicken broth
1/4 teaspoon	1.3ml	Salt
1/4 teaspoon	1.3ml	Crushed red-pepper flakes
1		Frozen cut okra - (10 oz) - thawed
2 tablespoons	30ml	Water
1 1/2 tablespoons	22ml	Atkins Bake Mix
1/4 teaspoon	1.3ml	Hot red pepper sauce - or more to taste

Recipe Instructions

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

Source:
Atkins Cookbook at http://atkinscenter.com

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