Enjoy this soup-stew as is or, for a one-dish meal, ladle it over brown rice. Pass the hot-pepper sauce, please!

　　

Ingredients

serves 4, 1 cup per serving

　　1 teaspoon olive oil and 2 teaspoons olive oil (extra-virgin preferred), divided use

　　12 ounces boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces

　　1 14.5-ounce can no-salt-added stewed tomatoes, undrained

　　1 cup fat-free, low-sodium chicken broth

　　1 cup diced green bell pepper

　　1 cup frozen cut okra, thawed

　　2 medium dried bay leaves

　　1 teaspoon sugar

　　1 teaspoon Worcestershire sauce (lowest sodium available)

　　1/2 teaspoon dried thyme, crumbled

　　1/4 teaspoon Louisiana hot-pepper sauce or red hot-pepper sauce

　　1/4 cup snipped fresh parsley

　　1/2 teaspoon salt

　　

Step 1

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 to 3 minutes, or until barely pink in the center, stirring frequently. Transfer to a plate.

　　

Step 2

In the same skillet, stir together the tomatoes with liquid, broth, bell pepper, okra, bay leaves, sugar, Worcestershire sauce, thyme, and hot-pepper sauce. Bring to a boil over medium-high heat, about 2 minutes. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender and the mixture has thickened slightly, breaking up any large pieces of tomato near the end of cooking. Remove from the heat. Discard the bay leaves.

　　

Step 3

Stir in the parsley, salt, remaining 2 teaspoons oil, and chicken with any accumulated juices. If time allows, cover and let stand for 15 minutes so the flavors blend thoroughly.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 176

　　

Step 6

Total Fat: 4.5g

　　

Step 7

Saturated: 1.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 2.5g

　　

Step 11

Cholesterol: 49mg

　　

Step 12

Sodium: 394mg

　　

Step 13

Carbohydrates: 11g

　　

Step 14

Fiber: 3g

　　

Step 15

Sugars: 7g

　　

Step 16

Protein: 22g

　　

Step 17

Dietary Exchanges

　　

Step 18

2 Vegetable

　　

Step 19

2 1/2 Lean Meat

　　

Nutrition Per Serving

Per serving: 120.0 calories

　　20.0 calories from fat

　　2.0g total fat

　　0.0g saturated fat

　　30.0mg cholesterol

　　1220.0mg sodium

　　11.0g total carbs

　　3.0g dietary fiber

　　4.0g sugars

　　17.0g protein

　　#### Nutritional analysis provided by [TasteBook

　　using the USDA Nutrition Database]( )

　　American Heart Assocation Quick & Easy Meals by the American Heart Association, copyright © 2010. Published by Clarkson Potter. All Rights Reserved.