BellyBytes.com > Healthy Recipes > Healthy Soup, Stew and Chowder Recipes > Chicken Gumbo Recipe

Chicken Gumbo

Ingredients:
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 (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 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 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 is 3/4 cup.

Each serving provides: Calories: 165, Fat: 4g, Saturated fat: 1g, Cholesterol: 51mg, Sodium: 81mg

KITCHEN FACTS

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