⅓ cup all-purpose flour
⅓ cup cornmeal
¼ teaspoon salt
⅛ teaspoon ground black pepper
1 egg, lightly beaten
1 tablespoon milk
8 ounces fresh whole okra, trimmed and cut into 1/2-inch pieces (2 cups), or 1 9-ounce package frozen cut okra, thawed
½ cup vegetable oil
1 medium potato, peeled and thinly sliced (1-1/2 cups)
1 medium sweet potato, peeled and thinly sliced (1-1/2 cups)
3 medium carrots, peeled and thinly sliced (1 1/2 cups)
8 ounces skinless, boneless chicken breast halves, cut into 1-1/2-inch pieces
1 onion, chopped (1/2 cup)
Salt and ground black pepper
For okra:
In a resealable plastic bag, combine the flour, cornmeal, 1/4 teaspoon salt and 1/8 teaspoon black pepper. In a small bowl, combine the egg and milk. Toss okra pieces in egg mixture. Add half of the okra to the plastic bag; close bag and shake to coat okra well. Remove coated okra. Repeat with remaining flour mixture, okra and egg mixture. Set aside.
In a large skillet, heat 3 tablespoons of the oil over medium-high heat. Layer potatoes and carrots in skillet. Cook, covered, for 10 minutes. Uncover; turn potatoes and carrots. Cook, uncovered, for 10 to 12 minutes more or until potatoes and carrots are tender, turning occasionally. Remove from skillet; drain vegetables on paper towels. Set aside.
Instructions Checklist
Instructions Checklist
Instructions Checklist
In the same skillet, add 1 tablespoon of the oil and heat over medium-high heat. Add chicken and onion. Cook and stir over medium-high heat for 3 to 4 minutes or until chicken is no longer pink. Add to vegetables. Set aside.
In the same skillet, add 2 tablespoons oil and heat over medium-high heat. Test oil by adding 1 piece of okra; if okra sizzles, oil is hot enough. Fry okra over medium-high heat for 3 to 4 minutes or until golden, turning once.
Instructions Checklist
Instructions Checklist
Return chicken and vegetables to skillet. Stir gently to combine; heat through. Drizzle with remaining 2 tablespoons oil. Season to taste with additional salt and black pepper. Serve immediately. Makes 4 to 6 servings.
498 calories; total fat 30g; saturated fat 3g; polyunsaturated fat 8g; monounsaturated fat 18g; cholesterol 86mg; sodium 404mg; potassium 760mg; carbohydrates 39g; fiber 5g; sugar 6g; protein 19g; trans fatty acidg; vitamin a 122IU; vitamin c 21mg; thiaminmg; riboflavinmg; niacin equivalents 8mg; vitamin b6 1mg; folate 97mcg; vitamin b12mcg; calcium 91mg; iron 2mg.