FreeFrom Chicken with Okra
Wheat, gluten, soya, dairy, egg & nut free
A great easy, warming dish for a chilly February evening.
6 tbsp sunflower oil
6 joints of chicken
310g / 11oz okra, topped and tailed and chopped roughly
310g / 11oz baby sweet corns, halved
310g / 11oz courgettes (zucchini), sliced thickly
1 x 400g / 14oz and 1 x 200g / 7oz can chopped tomatoes
300ml/ 11/4 cups rough red wine or vegetable stock
3 tsp dried marjoram
salt, pepper and the juice 1 large lemon
In the oil, briskly fry the chicken joints on all sides till they start to tan.
Add the okra, corns and courgettes (zucchini) and continue to fry till the vegetables have also taken on a little colour. Add both tins of tomatoes, the red wine or stock, marjoram and seasoning. Bring to the boil, cover and simmer gently for 30 minutes or till the chicken is quite cooked.
Add the lemon juice and season to taste before serving.
Serves 6 – per portion
404cals – 42g protein
20g total fat – 4g sat / 12g mono / 2.5g poly
7g carbohydrate of which 5.7g sugar
4g fibre – 173mg sodium / 0.4g salt
Good Source of: Vitamin B1, B6, C, folate, niacin,
magnesium, potassium & zinc
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