Greek · dinner
Kotopoulo me Bamies (Greek Chicken and Okra in Tomato)
Κοτόπουλο με Μπάμιες
Video by Sotiris Evaggelou on YouTube, in Greek · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
55 g protein and 18 g net carbs a serve: chicken braised in fresh tomato with a whole kilo of okra, which brings 11 g fibre and more than a day's vitamin K.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 11
Method
The cook speaks Greek; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Heat most of the olive oil in a wide pot and brown the 4 chicken pieces slowly on both sides, seasoning with flaky salt and freshly ground pepper. 0:47
- Push the chicken to one side, add the sliced garlic and diced onion and stir until glossy, then add the grated tomatoes with a little more salt and pepper. 1:25
- When the tomato has released its juices, add a small glass of cold water, cover with baking paper and the lid, bring to the boil and simmer gently for about 45 minutes. 2:15
- Meanwhile trim the okra by paring the stems around the top without cutting into the pods. 2:40
- Toss the okra in a frying pan with a little olive oil and salt for a couple of minutes, splash in the vinegar, keep turning for 2–3 minutes, then tip into a colander. 3:10
- Push the chicken aside, add the okra and parsley to the sauce, cover again and simmer for 30 minutes, then cook 5 minutes uncovered until the sauce is thick. 4:01
- Serve with a drizzle of olive oil. 5:30
Tip. Serves 4 as on the chef's ingredient card. Pick small, firm okra and pare the stems without cutting into the pods so they hold their shape. Often eaten with feta and bread.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 10%
- Protein 30%
- Fat 60%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High142%
171 µg a serve, mostly from fresh okra (46%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High97%
87 mg a serve, mostly from fresh okra (66%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High85%
1.4 mg a serve, mostly from chicken (49%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High81%
45 µg a serve, mostly from chicken (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium High49%
207 mg a serve, mostly from fresh okra (69%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate High49%
195 µg a serve, mostly from fresh okra (77%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High48%
5.3 mg a serve, mostly from chicken (63%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High36%
5.4 mg a serve, mostly from olive oil (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium High34%
1600 mg a serve, mostly from fresh okra (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A High28%
255 µg a serve, mostly from fresh okra (35%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron High27%
4.8 mg a serve, mostly from chicken (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 High22%
0.5 µg a serve, mostly from chicken (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High22%
0.4 g a serve, mostly from chicken (50%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium High20%
265 mg a serve, mostly from fresh okra (77%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 1
Vitamin D1%
0.2 µg a serve, mostly from chicken (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Sotiris Evaggelou; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.