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