Creole Spiced Zesty Chicken Stir-Fry

Ingredients

Estimated total cost: €7.69 · €1.92/serving

• 1 teaspoon olive oil and 2 teaspoons olive oil (extra-virgin preferred), divided useEst. price €0.18–€0.45
• 12 ounces boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size piecesEst. price €3.60–€7.20
• 1 14.5-ounce can no-salt-added stewed tomatoes, undrainedEst. price €1.10–€1.90
• 1 cup fat-free, low-sodium chicken brothEst. price €0.40–€0.80
• 1 cup diced green bell pepperEst. price €0.80–€1.60
• 1 cup frozen cut okra, thawedEst. price €1.20–€2.20
• 2 medium dried bay leavesEst. price €0.08–€0.15
• 1 teaspoon sugarEst. price €0.02–€0.05
• 1 teaspoon Worcestershire sauce (lowest sodium available)Est. price €0.10–€0.25
• 1/2 teaspoon dried thyme, crumbledEst. price €0.03–€0.08

Steps

1. 1

   Begin by heating 1 teaspoon of oil in a large nonstick skillet over medium-high heat. Swirl the skillet to ensure the bottom is evenly coated. Cook the chicken for 2 to 3 minutes, stirring frequently until it is barely pink in the center. Once cooked, transfer the chicken to a plate for later use.

2. 2

   Combine the tomatoes along with their juices, broth, bell pepper, okra, bay leaves, sugar, Worcestershire sauce, thyme, and hot-pepper sauce in the skillet. Heat the mixture over medium-high heat until it reaches a boil in about 2 minutes. Lower the heat and let it simmer while covered for approximately 20 minutes until the okra is tender and the liquid has slightly thickened. Towards the end of cooking time, ensure to break down any large tomato pieces. Once done, take the skillet off the heat and remove and discard the bay leaves before serving.

3. 3

   Add the parsley, salt, 2 remaining teaspoons of oil, and chicken along with any juices collected. Allow it to sit covered for 15 minutes if possible to ensure the flavors meld together perfectly.

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• Cultural note

  Creole cuisine originates from the deep South in the United States, specifically Louisiana, blending influences from French, Spanish, African, and Native American cultures. This dish showcases the bold flavors and spice combinations typical of Creole cooking, such as the use of hot-pepper sauce and Worcestershire sauce…

• Seasonal note

  This Creole Spiced Zesty Chicken Stir-Fry is perfect for all seasons as it uses a combination of pantry staples and vegetables that are often available year-round. However, using fresh bell peppers and parsley during their peak seasons in late summer can enhance the dish's flavor.

• Health note

  With 25g of protein per serving, this dish is a great source of lean protein essential for muscle health. Additionally, the high fiber content from vegetables like bell peppers and okra can aid digestion. Be mindful of the sodium content and choose low-sodium ingredients to make this dish even healthier.