Dinner · 70 min · brazilian

Frango com Quiabo (Chicken with Okra)

A Brazilian dinner built around chicken and okra — on the table in 70 minutes. Each serving lands at 480 calories with 40g of protein, so it eats like a much heavier meal. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 2.5 lb Chicken
• 1.5 lb Okra
• 1 Onion
• 4 cloves Garlic
• 2 Tomatoes
• 1 Lemon
• 0.25 cup Olive oil
• 1 tsp Cumin
• 0.25 cup Parsley
• 2 tsp Salt

Steps

1. Toss the trimmed okra with lemon juice and salt and rest 15 minutes — the acid keeps the okra’s texture pleasant instead of slimy in the stew.
2. Brown the seasoned chicken pieces well in the olive oil and set aside. The fond left behind flavors everything that follows.
3. Soften the onion and garlic, add the tomatoes and cumin, and cook 8 minutes into a sauce.
4. Return the chicken with 2 cups of hot water and simmer covered for 30 minutes, until the chicken is nearly tender.
5. Add the okra and simmer 15 minutes more, until the okra is tender and the sauce has thickened around it.
6. Shower with parsley and serve over rice or with angu (cornmeal mush). This is Minas Gerais home cooking at its most comforting.

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