• 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.

    Nutrition Facts

    Serving Size ¾ cup
    Calories 165
    Total Fat 4 g
    Saturated Fat 1 g
    Cholesterol 51 mg
    Sodium 81 mg

    Servings and Times

    Servings 8

    Ingredients and Preparation

    Ingredients Measures
    Vegetable oil 1 teaspoon
    Flour ¼ cup
    Low-sodium chicken broth 3 cups  
    Chicken breast, skinless and boneless, cut into 1 inch strips 1 ½ lbs  
    White potatoes, cubed 1 cup (½ lb)
    Onions, chopped 1 cup
    Carrots , coarsely chopped 1 cup (½ lb)
    Celery, chopped ¼ cup
    Medium carrot, grated ½
    Garlic, finely minced 4 cloves
    Scallion, chopped 2 stalks
    Bay leaf 1 whole
    Thyme ½ teaspoon
    Black pepper, ground ½ teaspoon
    Hot (or jalapeño) pepper, chopped 2 teaspoons
    Okra, sliced into 1 ½ inch pieces 1 cup (½ pound)
    1. Add oil to a large pot.
    2. Heat pot over medium flame.
    3. Stir in flour.
    4. Cook, stirring constantly, until flour begins to turn golden brown.
    5. Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.
    6. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
    7. Add okra and let cook for 15 to 20 more minutes.
    8. Remove bay leaf.
    9. Serve hot in a bowl or over rice.

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