Chicken Stew with Okra

Gluten Free
Dairy Free
Health score
26%
Chicken Stew with Okra
4500 min.
6
553kcal

Suggestions


Welcome to a culinary experience that marries comfort with bold flavors! This Chicken Stew with Okra is not just a meal; it’s an adventure for your taste buds, offering a delightful fusion of textures and tastes that are sure to please anyone at your dinner table. If you're looking for a dish that's gluten-free and dairy-free, this stew checks all the boxes, making it perfect for those with dietary restrictions.

The rich and hearty sauce, infused with the warmth of cayenne and the freshness of tomatoes, perfectly complements the tender, juicy pieces of chicken. Adding a unique twist, the smooth peanut butter creates a luscious creaminess, while the sweet potatoes and vibrant okra contribute both nutrition and a pop of color. Each bowl of this stew is not just a feast for the palate but also a nourishing meal that is satisfying and wholesome.

Ideal for lunch or dinner, this stew offers generous servings that can feed the whole family, making it the perfect centerpiece for gatherings. With its wholesome ingredients simmered to perfection, you won't just enjoy a delicious meal; you’ll create a lasting memory around the table. Get ready to dive into this flavorful dish, and let the enticing aroma fill your kitchen as you prepare to indulge in the ultimate comfort food experience!

Ingredients

  • 14 oz frangelico whole canned
  • 1.3 teaspoons ground pepper 
  • lb chicken cut into 10 serving pieces
  •  garlic clove with 1 teaspoon salt minced mashed
  • 14 fl. oz. chicken broth reduced-sodium
  • 10 oz okra frozen thawed
  • medium onion chopped
  • 0.3 cup palm shortening 
  • servings rice 
  • teaspoon salt 
  • 0.5 cup creamy peanut butter at room temperature
  • lb sweet potatoes and into 
  • tablespoons tomato paste 
  • 0.3 cup water 

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk
  • pot
  • tongs

Directions

  1. Arrange chicken in 1 layer on a tray, then sprinkle with salt and let stand at room temperature 30 minutes.
  2. While chicken stands, pulse tomatoes with their juice in a food processor until finely chopped.
  3. Stir water into tomato paste in a small bowl until smooth.
  4. Pat chicken dry.
  5. Heat oil in a 10- to 12-inch heavy skillet over moderately high heat until hot but not smoking, then brown chicken, without crowding, in 3 or 4 batches, turning over occasionally, until golden, about 6 minutes per batch.
  6. Transfer with tongs as browned to a 6- to 7-quart heavy pot.
  7. Pour off all but 2 tablespoons fat from skillet, then add onion and cook over moderate heat, stirring occasionally, until edges are golden, 2 to 3 minutes.
  8. Add onion, chopped tomatoes, tomato paste mixture, garlic paste, and cayenne to chicken in pot.
  9. Whisk together peanut butter and 1 cup broth in a bowl until smooth, then add to chicken along with remaining 3/4 cup broth, stirring to combine well (chicken will not be completely covered with liquid). Bring to a boil, uncovered, then reduce heat and simmer, covered, stirring occasionally (to prevent sticking), until chicken is very tender, 25 to 30 minutes.
  10. Peel sweet potato and cut into 1-inch chunks. Stir into stew along with okra, then simmer, covered, until potato is tender but not falling apart, 10 to 12 minutes.
  11. Chicken stew, without sweet potato and okra, can be made 1 day ahead and cooled completely, uncovered, then chilled, covered. Reheat stew before proceeding with recipe.

Nutrition Facts

Calories553kcal
Protein20.68%
Fat58.97%
Carbs20.35%

Properties

Glycemic Index
49.86
Glycemic Load
10.12
Inflammation Score
-10
Nutrition Score
25.911304587903%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.06mg
Quercetin
13.67mg

Nutrients percent of daily need

Calories:553.28kcal
27.66%
Fat:37.05g
57.01%
Saturated Fat:11.48g
71.75%
Carbohydrates:28.77g
9.59%
Net Carbohydrates:23.26g
8.46%
Sugar:7.7g
8.55%
Cholesterol:81.65mg
27.22%
Sodium:665.48mg
28.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.25g
58.49%
Vitamin A:11471.16IU
229.42%
Vitamin B3:12.35mg
61.77%
Manganese:1mg
49.83%
Vitamin B6:0.81mg
40.66%
Phosphorus:333.14mg
33.31%
Vitamin E:4.4mg
29.36%
Magnesium:110.19mg
27.55%
Selenium:18.19µg
25.98%
Potassium:880.88mg
25.17%
Fiber:5.51g
22.04%
Vitamin C:17.89mg
21.69%
Vitamin B5:1.99mg
19.91%
Copper:0.38mg
19.08%
Vitamin K:19.62µg
18.68%
Vitamin B1:0.27mg
17.74%
Zinc:2.65mg
17.69%
Vitamin B2:0.29mg
16.85%
Folate:66.39µg
16.6%
Iron:2.53mg
14.04%
Calcium:97.88mg
9.79%
Vitamin B12:0.41µg
6.77%
Vitamin D:0.22µg
1.45%
Source:Epicurious