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Cajun Chicken with Okra Recipe

Atkins Cajun Chicken with Okra
Net Carbs
Prep Time: 15 Minutes
Cook Time: 30 Minutes
Phase: Phase 2
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs


  • 3 Tbsp Whole Grain Soy Flour
  • 3/4 tsp Salt
  • 1/4 tsp Black Pepper
  • 24 oz Chicken Thigh, boneless, with skin
  • 2 tsp Canola Vegetable Oil
  • 1 3/4 cup Tomatoes, red, ripe, canned, with green chilies
  • 2/3 cup Chicken Broth, Bouillon or Consomme
  • 1 oz Garlic
  • 1/4 tsp Crushed Red Pepper Flakes
  • 1/2 tsp Tabasco Sauce
  • 1 10 oz frozen package yields Cooked Okra (from Frozen)


  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 sauté until browned on all sides, about 5 minutes.
  3. Add tomatoes with their juices, minced garlic, broth, 1/4 teaspoon salt and pepper, crushed red pepper flakes and red pepper sauce. 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.

Cooking Tip

Whether you're feeding a family or cooking for one, you can update the serving settings above to reveal the required amount of ingredients.

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)