1. Cook rice and bay leaf according to rice package directions, omitting salt and fat; drain. Discard bay leaf.
2. Heat a saucepan over medium-high heat, and coat pan with cooking spray. Sprinkle chicken with salt and black pepper. Saut? chicken in pan for 5 minutes. Add broth and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes. Remove chicken; shred. Reserve cooking liquid.
3. Cook flour and oil in a cast-iron skillet 15 minutes over medium heat, stirring constantly. Add onion, bell pepper, 1/2 cup celery, and garlic; cook for 4 minutes. Add cooking liquid, chicken, okra, Cajun seasoning, and hot sauce. Cook for 3 minutes. Serve over rice; sprinkle with green onions.
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|Serving Size: 1 Serving (440g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 68 (29%)|
|Amt Per Serving||% DV|
|Total Fat 7.5g||10 %|
|Saturated Fat 0.9g||4 %|
|Monounsaturated Fat 4.1g|
|Polyunsanturated Fat 2g|
|Cholesterol 68.4mg||21 %|
|Sodium 522.1mg||18 %|
|Potassium 550.1mg||14 %|
|Total Carbohydrate 10.1g||3 %|
|Dietary Fiber 1.6g||7 %|
|Sugars, other 8.4g|
|Protein 30.3g||43 %|
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Calories per serving: 234
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