Chicken with Okra
Chicken gives the dish plenty of protein, while okra adds fiber and helps the sauce thicken naturally without flour or starch. Onion, garlic, and tomato paste deepen the flavor without overloading the final portion with extra carbs. The result is a hearty Brazilian-style stew that works well for a normal keto dinner.
Cut chicken (900 g) into large pieces and chop onion (120 g) finely. Mince garlic (9 g), and if the okra pods (400 g) are large, cut them in half.
Heat olive oil (30 g) in a deep skillet or saute pan, add the chicken, and brown it for 8 to 10 minutes until the outside takes on color. Add the onion and garlic and cook for 2 more minutes until softer and fragrant.
Stir in tomato paste (15 g), pour in water (400 g), season with salt (5 g), cover the pan, and simmer for 25 minutes over low heat until the chicken becomes tender and starts to loosen easily from the bone if you use bone-in pieces.
Add the okra and black pepper (1 g), stir gently, and simmer for another 12 to 15 minutes until the okra is tender without falling apart and the sauce thickens naturally.
Serve hot on its own or with a simple vegetable side. If you want a thicker sauce, leave the stew uncovered for the last 3 to 4 minutes.
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