Chicken Gumbo

Heart healthy recipes

• Ready In: 1 hr 7 mins
• Serves: 8
• Yields: 3/4 cup

Ingredients

• 1  teaspoon  vegetable oil
• 1⁄4 cup flour
• 3  cups low sodium chicken broth
• 1 1⁄2 lbs boneless skinless chicken breasts, cut into 1-inch strips
• 1  cup white potato, cubed (1/2 lb)
• 1  cup onion, chopped
• 1  cup carrot, coarsely chopped (1/2 lb)
• 1⁄4 cup celery, chopped
• 1⁄2 medium carrot, grated
• 4  garlic cloves, finely minced
• 2  stalks scallions, chopped
• 1  whole bay leaf
• 1⁄2 teaspoon thyme
• 1⁄2 teaspoon black pepper, ground
• 2  teaspoons  hot pepper (or jalapeno)
• 1  cup okra, sliced into 1/2-inch pieces (1/2 lb)

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.
7. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
8. Add okra and let cook for 15 to 20 more minutes.
9. Remove bay leaf.
10. Serve hot in a bowl or over rice.