Chicken soup is most always good-for-you, but this Chicken Gumbo version really packs in the nutrients! Vegetables include carrots, celery, garlic and okra, with the healthful herbs of thyme and bay leaf.
1 teaspoon vegetable oil
1/4 cup flour
3 cups low-sodium chicken broth
1-1/2 pound 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, coarsely chopped (1/2 lb)
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 teaspoon thyme
1/2 teaspoon black pepper, ground
2 teaspoons hot (or jalapeno) pepper
1 cup okra (1/2 pound), sliced into 1/2-inch pieces
Add oil to a large stock 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.
Recipe makes 8 servings.
Serving size: 3/4 cup
Calories: 165; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 51mg; Sodium: 81mg
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