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CHICKEN GUMBO
CHICKEN GUMBO
This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot. 1 tsp vegetable oil 1/4 cup flour 3 cups low-sodium chicken broth 1 1/2 lbs chicken breast, skinless and boneless, cut into 1-inch strips 1 cup white potatoes (1/2 lb), cubed 1 cup onions, chopped 1 cup carrots (1/2 lb), coarsely chopped 1/4 cup celery, chopped 1/2 medium carrot, grated 4 cloves garlic, finely minced 2 stalks scallion, chopped 1 whole bay leaf 1/2 tsp thyme 1/2 tsp black pepper, ground 2 tsps hot (or jalapeño) pepper 1 cup okra (1/2 lb), sliced into 1/2-inch pieces Add oil to a large pot. Heat pot over medium flame. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown. Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes. Add okra and let cook for 15 to 20 more minutes. Remove bay leaf. Serve hot in a bowl or over rice. Makes 8 servings--Serving size: 3/4 cup Calories 165 Fat 4 g Saturated fat 1 g Cholesterol 51 mg Sodium 81 mg |
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