The Dish: A Harmonious Union
Kotopoulo me Bamies is a quintessential "Lathero" dish, where meat and vegetables are slow-cooked in a rich sauce of olive oil and tomatoes. Okra, often called "ladyfingers," is a staple in Greece and provides a natural thickness and depth to the stew.
Why this dish is so healthy?
It’s a powerhouse of soluble fiber from the okra, which supports digestion and heart health. Combined with the lean protein of chicken and the antioxidants found in olive oil and cooked tomatoes, it’s a perfectly balanced Mediterranean meal.
Special Features & Suitability
The secret lies in the preparation of the okra. Marinating it in vinegar ensures a tender, non-slimy texture that absorbs the tomato sauce beautifully. It is perfect for health-conscious foodies and anyone seeking authentic Greek comfort food.
Recipe (for 2 Persons)
Ingredients
2 Chicken thighs or 1 large chicken breast (skin-on for flavor)
400g Okra (fresh or frozen)
1 small Onion, finely diced
1 Garlic clove, minced
200g Chopped tomatoes
1 tbsp Tomato paste
60ml Extra Virgin Olive Oil (e.g., from Repa Mediterran)
2 tbsp Red wine vinegar (for prep)
Salt, pepper & a pinch of sugar
Fresh parsley for garnish
Instructions
Prep Okra: Trim the okra stems into a cone shape (do not pierce the pod). Drizzle with vinegar and let rest for 30 mins. Rinse briefly and pat dry.
Sear: Brown the chicken in olive oil and remove. In the same pan, quickly sauté the okra until slightly colored, then remove.
Sauce: Sauté onion and garlic, stir in tomato paste. Add the chopped tomatoes.
Braise: Return chicken and okra to the pot. Season with salt, pepper, and sugar. Cover and simmer on low heat for 40–45 minutes until chicken is tender and sauce is thick.
Zero-Waste Tip
Keep the chicken skin on during cooking even if you prefer lean meat; it adds essential depth to the sauce. If you have leftover okra, sauté them quickly with garlic and olive oil the next day for a nutritious side dish.
Drink Pairing
A light, fruity white wine like Savatiano or a dry Rosé perfectly complements the acidity of the tomato and okra sauce.
Nutrition Facts (per serving)
Kotopoulo me Bamies is a quintessential "Lathero" dish, where meat and vegetables are slow-cooked in a rich sauce of olive oil and tomatoes. Okra, often called "ladyfingers," is a staple in Greece and provides a natural thickness and depth to the stew.
Why this dish is so healthy?
It’s a powerhouse of soluble fiber from the okra, which supports digestion and heart health. Combined with the lean protein of chicken and the antioxidants found in olive oil and cooked tomatoes, it’s a perfectly balanced Mediterranean meal.
Special Features & Suitability
The secret lies in the preparation of the okra. Marinating it in vinegar ensures a tender, non-slimy texture that absorbs the tomato sauce beautifully. It is perfect for health-conscious foodies and anyone seeking authentic Greek comfort food.
Recipe (for 2 Persons)
Ingredients
2 Chicken thighs or 1 large chicken breast (skin-on for flavor)
400g Okra (fresh or frozen)
1 small Onion, finely diced
1 Garlic clove, minced
200g Chopped tomatoes
1 tbsp Tomato paste
60ml Extra Virgin Olive Oil (e.g., from Repa Mediterran)
2 tbsp Red wine vinegar (for prep)
Salt, pepper & a pinch of sugar
Fresh parsley for garnish
Instructions
Prep Okra: Trim the okra stems into a cone shape (do not pierce the pod). Drizzle with vinegar and let rest for 30 mins. Rinse briefly and pat dry.
Sear: Brown the chicken in olive oil and remove. In the same pan, quickly sauté the okra until slightly colored, then remove.
Sauce: Sauté onion and garlic, stir in tomato paste. Add the chopped tomatoes.
Braise: Return chicken and okra to the pot. Season with salt, pepper, and sugar. Cover and simmer on low heat for 40–45 minutes until chicken is tender and sauce is thick.
Zero-Waste Tip
Keep the chicken skin on during cooking even if you prefer lean meat; it adds essential depth to the sauce. If you have leftover okra, sauté them quickly with garlic and olive oil the next day for a nutritious side dish.
Drink Pairing
A light, fruity white wine like Savatiano or a dry Rosé perfectly complements the acidity of the tomato and okra sauce.
Nutrition Facts (per serving)
| Nutrient | Amount |
| Calories | 480 kcal |
| Fat | 28 g |
| Carbohydrates | 18 g |
| Protein | 36 g |
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