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Chicken gumbo

February 11, 2014 Recipes
Preparation time: 10 minutes
Number of servings: 8

Ingredients

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

Instructions

1. Add oil to large pot and heat over medium flame.
2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
3. Slowly stir in broth using wire whisk. Cook for two minutes. Broth mixture should not be lumpy.
4. Add rest of ingredients except okra. Bring to boil, then reduce heat and simmer for 20 to 30 minutes.
5. Add okra and let cook for 15 to 20 minutes.
6. Remove bay leaf and serve hot in a bowl or over rice.

Nutrition information

Calories: 165
Total fat: 4 grams
Saturated fat: 1 gram
Cholesterol: 51 milligrams
Sodium: 81 milligrams
Total fiber: 2 grams
Protein: 21 grams
Carbohydrates: 11 grams
Potassium: 349 milligrams