Healthy Recipes

Chicken Gumbo
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Servings: 8
Ingredients and Preparation
Ingredients Measures
Vegetable oil 1 teaspoon
Flour ¼ cup
Low-sodium chicken broth 3 cups  
Chicken breast, skinless and boneless, cut into 1 inch strips 1 ½ lbs  
White potatoes, cubed 1 cup (½ lb)
Onions, chopped 1 cup
Carrots , coarsely chopped 1 cup (½ lb)
Celery, chopped ¼ cup
Medium carrot, grated ½
Garlic, finely minced 4 cloves
Scallion, chopped 2 stalks
Bay leaf 1 whole
Thyme ½ teaspoon
Black pepper, ground ½ teaspoon
Hot (or jalapeño) pepper, chopped 2 teaspoons
Okra, sliced into 1 ½ inch pieces 1 cup (½ pound)


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

Nutrition Facts
Serving Size ¾ cup
Calories 165
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 51 mg
Sodium 81 mg
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