Name: Cajun Chicken with Okra
Total time: 3 h 20 min
Ingredients: Nonstick cooking spray; 2 medium green sweet peppers, cut into 1-inch pieces; 1 medium red sweet pepper, cut into 1-inch pieces; 1 large onion, chopped (1 cup); 1 cup fresh or frozen sliced okra; 1 stalk celery, sliced (1/2 cup); 8 chicken drumsticks, skinned; 2 teaspoons smoked paprika; 1 teaspoon dried thyme, crushed; ¼ teaspoon salt; 1 cup grape tomatoes; ¼ cup reduced-sodium chicken broth; 1 tablespoon bottled cayenne pepper sauce (such as Frank's® Red Hot); 2 cups hot cooked brown rice; 1 dash bottled cayenne pepper sauce (such as Frank's® Red Hot)

Serving Size: 2 drumsticks, 1-1/4 cups vegetable mixture, and 1/2 cup rice

Per Serving:

408 calories; protein 47g; carbohydrates 34.9g; dietary fiber 5.4g; sugars 6.5g; fat 8.2g; saturated fat 2.1g; cholesterol 157.1mg; vitamin a iu 1882.3IU; vitamin c 108.7mg; folate 86.2mcg; calcium 87.1mg; iron 3.7mg; magnesium 123.9mg; potassium 959.1mg; sodium 563.5mg.

Exchanges:

5 lean-protein, 2 starch, 1 vegetable

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Cajun Chicken with Okra

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