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Ingredients
Servings: 4
Vegetable oil spray
8 skinless chicken drumsticks with bone,
all visible fat discarded
1 large onion, chopped
1 medium green bell pepper, chopped
14.5-ounce can diced tomatoes with green
peppers and onions, undrained
10 ounces fresh or frozen cut okra, cut
into 1/2-inch slices if fresh
1 tsp low-sodium Worcestershire sauce
1/2 tsp dried thyme, crumbled
1/4 tsp red hot-pepper sauce
1/8 tsp salt |
Nutrition Facts
Exchanges/Choices:
3 Lean Meat
3 Vegetable
Calories 239
Calories from Fat
47
Fat 5g
Saturated Fat 1.3g
Cholesterol 78mg
Sodium 547mg
Carbohydrate 20g
Dietary Fiber 5g
Sugar 12g
Protein 27g |
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Cooking Methods
- Heat a Dutch oven over medium-high
heat. Remove from the heat and lightly spray with vegetable oil
spray. Cook the chicken for about 4 minutes, or until browned on all
sides, turning frequently. Place the chicken on a plate.
- Stir the onion and bell pepper into
pan juices. Cook for 3 minutes, or until beginning to lightly brown
on the edges, stirring frequently.
- Gently stir in the chicken with any
accumulated juices and the remaining ingredients except the salt.
Bring to a boil, still over medium-high heat. Reduce the heat and
simmer, covered, for 40 minutes, or until the chicken is no longer
pink in the center and the okra is very tender. Remove from the heat.
- To serve, put the chicken in soup
bowls. Stir the salt into the tomato mixture. Pour over the chicken.
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