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Cajun Chicken with Okra Recipe


Atkins Cajun Chicken with Okra
9.1g
Net Carbs
Prep Time: 15 Minutes
Style:American
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.

47.8g

Protein

31.6g

Fat

2.5g

Fiber

525.5kcal

Calories

calculator How to Calculate Atkins Net Carbs

INGREDIENTS

  • 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)

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 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)

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