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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Ingredients:
1 (3 1/2-ounce) bag boil-in-bag long-grain rice |
1 bay leaf |
cooking spray |
2 bone-in chicken breast halves, skinned |
1/4 teaspoon kosher salt |
1/4 teaspoon black pepper |
2 cups fat-free, lower-sodium chicken broth |
2 cups water |
3 tablespoons all-purpose flour |
2 1/2 tablespoons canola oil |
3/4 cup chopped onion |
1/2 cup chopped green bell pepper |
1/2 cup chopped celery |
1 garlic clove, minced |
1 cup frozen sliced okra, thawed |
1/2 teaspoon cajun seasoning |
1/4 teaspoon hot pepper sauce |
1/3 cup chopped green onions |
Directions:
1. Cook rice and bay leaf according to rice package directions, omitting salt and fat; drain. Discard bay leaf.
2. Heat a saucepan over medium-high heat, and coat pan with cooking spray. Sprinkle chicken with salt and black pepper. Sauté chicken in pan for 5 minutes. Add broth and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes. Remove chicken; shred. Reserve cooking liquid.
3. Cook flour and oil in a cast-iron skillet 15 minutes over medium heat, stirring constantly. Add onion, bell pepper, 1/2 cup celery, and garlic; cook for 4 minutes. Add cooking liquid, chicken, okra, Cajun seasoning, and hot sauce. Cook for 3 minutes. Serve over rice; sprinkle with green onions.
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