Chicken Gumbo

Chicken Gumbo

An easy-to-make, tasty version of this classic Cajun stew.

CAL/SERV :

165

PREP TIME :

15 MINS

YIELDS :

8 SERVINGS

COOK TIME:

1 HOUR

INGREDIENTS
  • 1 tsp vegetable oil
  • ¼ C flour
  • 3 C low-sodium chicken broth
  • 1½ lb boneless, skinless chicken breast, cut into 1-inch strips
  • 1 C white potatoes (½ lb), cubed
  • 1 C onion, chopped
  • 1 C carrots (½ lb), coarsely chopped
  • ¼ C celery, chopped
  • ½ medium carrot, grated
  • 4 cloves garlic, finely minced
  • 2 stalks scallion, chopped
  • 1 bay leaf
  • ½ tsp thyme
  • ½ tsp ground black pepper
  • 2 tsp hot pepper (Jalapeno)
  • 1 C okra (½ lb), sliced into ½-inch pieces

INSTRUCTIONS
  1. Add oil to a large pot, over medium heat.
  2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
  3. Slowly add the chicken broth, stirring constantly with a whisk, and cook for 2 minutes. The mixture should not be lumpy.
  4. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
  5. Add okra, and let cook for 15 to 20 more minutes.
  6. Remove bay leaf.
  7. Serve hot in a bowl or over rice.

Nutrition (per serving):

Calories 165, Total fat 4 g, Saturated fat 1 g, Cholesterol 51 mg, Sodium 81 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute