Come in from the cold and warm up with this one pot chicken wonder!
Ingredients
- 1 1/2 tablespoons olive oil
- 8 skinless chicken thigh cutlets
- 1 medium brown onion, chopped
- 2 garlic cloves, crushed
- 1/4 teaspoon cayenne pepper
- 3 Massel chicken style stock cubes
- 4 sprigs fresh thyme
- 400g can diced tomatoes
- 150g okra, halved (see note)
- 1 cup white rice
- Salt, to season
Method
- Step 1Heat 1 tablespoon oil in a large saucepan over medium-high heat. Cook chicken, in 2 batches, for 3 minutes each side or until browned all over. Transfer to a plate.
- Step 2Heat remaining oil in pan. Add onion. Cook, stirring occasionally, for 3 minutes or until softened. Add garlic and cayenne pepper. Cook, stirring, for 30 seconds or until fragrant.
- Step 3Return chicken to pan. Add 3 cups warm water, crumbled stock cube, thyme and tomatoes. Bring to the boil. Reduce heat to low. Simmer, covered, for 1 hour or until chicken is tender.
- Step 4Increase heat to medium. Stir in okra and rice. Season with salt and pepper. Simmer, stirring occasionally, for 15 minutes or until okra and rice are tender. Serve.
- Low carb
- Low sugar
- Lower gi
Nutrition
2695 kj
Energy
29g
Fat Total
8g
Saturated Fat
4g
Fibre
49g
Protein
198mg
Cholesterol
799.73mg
Sodium
5g
Carbs (sugar)
45g
Carbs (total)
All nutrition values are per serve
Notes
You could use 150g green beans, trimmed, halved, instead of okra. Add to pan for last 5 minutes of cooking.
- Author: Emma Braz
- Image credit: Jeremy Simons
- Publication: Super Food Ideas
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