Okra and chicken stew

ACR11 Okra & chicken stew (2)
  • High protein
  • Low fat
  • Low phosphate
  • Low potassium
  • Low salt
  • Main meal
  • African & Caribbean
  • 2 hours or less

This traditional dish is easy to make and provides a nutritious, high-protein meal.

Chef

Dela Idowu and Haley Trim-Jones
Dela Idowu and Hayley Trim-Jones

This traditional dish is easy to make and provides a nutritious, high-protein meal.

Ingredients

450g okra, fresh or frozen

450g boned chicken thigh, cut into 2cm cubes

1 teaspoon creole seasoning

6 tablespoons olive oil

1 onion, peeled and chopped

2 cloves garlic, minced

1 teaspoon ground ginger

200g tomatoes, deseeded and diced

1 teaspoon smoked paprika

30g tomato purée

225ml zero-salt chicken stock

Black pepper

Juice of 1 lemon

To serve

400g quick-cook polenta

1,200ml boiling water

1 zero-salt vegetable stock cube

Method

  1. Step 1

    Rub chicken pieces with the creole seasoning and set aside for 10 minutes. Wash the okra, remove the tops and tails and cut into rounds. Squeeze the lemon juice over the okra and set aside.

  2. Step 2

    Heat the oil in a large pan, over a medium heat. Add the chicken and sauté until browned. Remove chicken from pan and set aside. Using the same pan, add in the onions, garlic and ginger and sauté until the onions are tender (approx. 5 minutes). Add the tomatoes, paprika and tomato purée and simmer for 10 minutes.

  3. Step 3

    Add the chicken stock and simmer for 15 minutes. Return the chicken to the pan. Drain the okra and add to the pan. Reduce the heat to low and simmer for about 20 minutes, until the okra is tender. 4 Serve the stew on a bed of polenta.

Food facts

Polenta is the main source of carbohydrate and the value has been provided for those trained in insulin adjustment.

The is recipe is low in potassium, when following quantities and serving size given, so is suitable if you have been advised to reduce the amount of potassium in your diet. It is also low in phosphate, but does contain some, mainly provided by the chicken, so if you have been prescribed a phosphate binder, take as directed.

This recipe is high in protein and suitable for those advised to eat more protein, such as those receiving dialysis. If you have been advised to eat less protein, you could reduce the chicken to 250g and instead use a 400g tin of kidney bean/ mixed beans, drained and washed

You could use chicken breast, instead of thigh pieces, for a lower fat option.

Ensure the chicken is well cooked to avoid infection risk.

Cajun seasoning can be used as an alternative to creole seasoning.

Best eaten freshly made.