Chicken Gumbo

holiday mealWarm up this season with this hearty Chicken Gumbo.

Prep time: 15 minutes

Cook time: 1 hour

Yields: 8 servings

Serving Size: ¾ cup

Ingredients

1 tsp. vegetable oil

¼ cup flour

3 cups low-sodium chicken broth

1½ lb. boneless, skinless chicken breast, cut into 1-inch strips

1 cup white potatoes (½ lb.), cubed

1 cup onion, chopped

1 cup carrots (½ lb.), coarsely chopped

¼ cup 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 (jalapeño)

1 cup okra (½ lb.), sliced into ½-inch pieces

Directions

  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 information

Calories: 165

Total fat: 4 g

Saturated fat:  1 g

Cholesterol: 51 mg

Sodium: 81 mg

 

Source: National Heart, Lung and Blood Institute

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