Moroccan Chicken and Okra Stew
I am so happy I figured out how to cook okra. I've tried a few times (never following a recipe) and experienced very meh results. So this time, I decided to strictly follow a recipe - at least for the okra. It needed to be perfect - tender, but crisp and NOT SLIMY. The okra was the best part of the dish. Thank god.
I made this stew on the night I received my CSA bounty. I was just dying to eat those little green bullets. So I made a big batch, ate some, and divided the rest into 3 portions for later in the next few weeks. I'll be happy that's there when I'm busy and want something easy, but still homemade and healthy.
I have to admit, I'm pretty proud of this recipe. I love the deep and satisfying flavors of Africa and the Middle East. I wanted to make something relatively simple, and most importantly - wanted to use the okra. I could have made gumbo, I realize. Maybe next time. Stews are great because they are rich and flavorful, but are often made without lots of added fat and calories. The ingredient list looks long, but I promise it is not hard.
Makes 4 entree-sized servings
*Tip for cooking for 1 - make the whole recipe, scoop out about 1/4 for your meal, then portion the rest into 3 freezable containers. It will stay good in the freezer for about a month and heat-up just right.
1 pound fresh okra
1/2 cup apple cider vinegar (or red wine vinegar)
2 tablespoons extra virgin olive oil
1 pound of boneless, skinless chicken (breasts or thighs, either way)
1 large onion, cut in half through the stem and sliced thinly
1 can chickpeas, or 2 cups
1 teaspoon ground coriander
1 teaspoon ground fennel
1/2 teaspoon ground turmeric
1/2 teaspoon paprika
a pinch of cayenne
1 small cinnamon stick
4 garlic cloves, pressed through a garlic press and mixed with a pinch of salt
1 can diced tomatoes, drained and juices saved
1 tablespoon tomato paste diluted in 1 cup water
1 lemon, juiced
1/4 cup chopped, fresh parsley
freshly ground pepper
yogurt for serving (optional)
Trim the stems from the okra and place in a large bowl with the vinegar. Sprinkle with 1tsp salt, mix well and let sit for 30 minutes to an hour while you prepare the rest of the dish.
Heat half of the olive oil in a large, heavy pot over medium-high heat. Add chicken and stir, then spread evenly in the pot. Let sit 1 minute without stirring. Then stir, and cook another 2-3 minutes until all sides are browned. Remove chicken to a plate. Lower heat to medium-low and add the rest of the olive oil and onions. Cook, stirring occasionally, until softened - about 3 minutes. Add coriander, fennel, turmeric, paprika, and cayenne and cook another 5 minutes. Add the garlic and salt mixture and cook until fragrant. Add chopped tomatoes and cook for 10 minutes. Stir in tomato paste mixture and juice from tomatoes and bring to a simmer. Add salt to taste.
Return the chicken to the pot, add cinnamon stick, reduce heat to low, cover, and simmer for 35 minutes.
raw okra placed on top of cooking chicken stew
Drain okra and rinse thoroughly. Add chickpeas and stir. Place okra on top of the chicken in the pot, but do not stir. Squeeze lemon juice on top. Cover and simmer another 25 minutes. Taste a piece of okra and get ready to be amazed. It should be just tender. Give the pot a good stir to mix everything. Season with salt and pepper to taste and sprinkle with fresh parsley. Serve with brown rice or another whole grain. Add a dollop of yogurt to each bowl if desired.
Serving Size: 1/4 of the recipe + 1 cup cooked brown basmati rice
Calories - 520 (stew only - 304)
Fat - 12g (stew only - 10g)
Saturated Fat - 1g (stew only - 1g)
Protein - 36g (stew only - 31g)
Carbohydrates - 69g (stew only - 24g)
Dietary Fiber - 11g (stew only - 7g)
Sodium - 640mg (stew only - 630mg)
Other nutrients this dish is high in:
Lycopene (cancer fighting phytochemical)