Ingredients 1 small chicken, about 1,300g, cut into portions 1 kg okra, trimmed and cleaned 1/4 cup vinegar 1/2 cup olive oil 2 medium dry onions, finely chopped 2 clov. garlic, finely chopped 3 cup grated tomatoes 1 tbsp tomato paste Salt Pepper 1/2 bndl. parsley Expert Tip Dr. Tasos Papalazarou Chicken is an excellent source of protein and iron, contributing to the body's metabolic processes and boosting the activity of our immune system. At the same time, chicken is a good source of zinc, a trace element that also plays a very important role in the proper function of the immune system. Okra, in turn, is an excellent source of vitamin K, which supports good bone function. It is also a very good source of carotenoids (mainly lutein and beta-carotene), which have notable antioxidant action, blocking the effect of dangerous free radicals. In fact, pairing them with foods rich in fats (olive oil and feta) further increases their bioavailability and elevates the nutritional value of the dish. Serve it with a little bread and you have a complete, balanced meal. Equipment Baking tray Pot TAGS STEW OKRA LOW BUDGET MAIN COURSES LIGHT GREEK SUMMER FOODS TRADITIONAL FOODS MOM-MADE FOODS Ingredients 1 small chicken, about 1,300g, cut into portions 1 kg okra, trimmed and cleaned 1/4 cup vinegar 1/2 cup olive oil 2 medium dry onions, finely chopped 2 clov. garlic, finely chopped 3 cup grated tomatoes 1 tbsp tomato paste Salt Pepper 1/2 bndl. parsley Instructions If you use fresh okra, it needs a little prep, exactly as we do for ladera okra. Heat a large pan until scorching hot. Add the frozen okra and dry it out over high heat for 2–3 minutes. Deglaze the okra with the vinegar and leave for 1 minute to dry out completely. Add 3 tbsp of the olive oil and sauté the okra for 2–3 minutes. Add the tomato paste and sauté for 1 minute. Add the finely chopped onion and sauté for a few minutes until translucent. Add the garlic and sauté for 1 minute. Season with salt and pepper. Transfer the okra to a 32 cm (13-inch) baking pan; it should form a single layer in the pan. Sprinkle with the parsley. Add the chicken (raw or sautéed), the grated tomato, and salt and pepper. Add a little water to the pan, just enough to cover the okra. Drizzle with the remaining olive oil. Cover the pan with a lid, or with parchment paper and foil. Bake at 200°C (390°F) on the conventional (top and bottom heat) setting for about 1 hour 10 minutes. For the last half hour, uncover the pan so the surface browns. The chicken with okra should be left almost with just its oil. Let the dish rest for 30 minutes after baking, then serve with fresh bread and feta. Take care if baking with the fan setting, as the dish can dry out quickly. CHICKEN The chicken can go in raw, straight into the pan, but if you have the time you can sauté it for extra flavor. Use the same pan you cooked the okra in. Heat 2 tbsp of the total olive oil and sauté the chicken on all sides until golden all over. Season with salt and pepper. Add it to the baking pan. OKRA IN THE POT For chicken with okra in the pot, prepare the chicken in a fresh tomato sauce with finely chopped onion and garlic. Add the okra. Cook the chicken with okra until the ingredients meld, the chicken turns tender, and they absorb their sauce. At the end, sprinkle with a little parsley. TAGS STEW OKRA LOW BUDGET MAIN COURSES LIGHT GREEK SUMMER FOODS TRADITIONAL FOODS MOM-MADE FOODS
