Caribbean · Keto

Okra Stew

A delicious keto dinner prepared Caribbean-style with okra and chicken. Perfectly suited for a keto diet.

Halal-friendly Hard
Prep
18 min
Cook
70 min
Total
88 min
Serves
4
Okra Stew
6g Net carbs
34g Protein
18g Fat
338 Calories

Per serving

Ingredients

  • 150 g okra
  • 300 g chicken
  • 2 medium tomato
  • 1 small onion
  • 3 cloves garlic
  • 50 g scotch bonnet

Method

  1. Chop the okra into bite-sized rounds, dice the tomatoes, finely slice the onion, mince the garlic cloves, and seed and mince the scotch bonnet pepper, keeping all prepared ingredients separate.
  2. Cut the chicken into evenly sized pieces and sear in a heavy-bottomed pot over medium-high heat for about 5 minutes until browned on all sides, then set aside.
  3. In the same pot, build the sofrito base by sautéing the onion and garlic over medium heat for 3 to 4 minutes until softened, then add the scotch bonnet and tomatoes and cook for a further 5 minutes until the tomatoes begin to break down.
  4. Return the browned chicken to the pot, stir well to coat with the sofrito, and add just enough water to partially submerge the ingredients.
  5. Add the okra to the pot, stir to combine, then reduce the heat to low and simmer covered for 55 to 60 minutes until the chicken is fully cooked through and the stew has thickened.
  6. Taste and adjust seasoning before serving the stew hot across 4 bowls.

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