CHICKEN GUMBO
This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.
Makes 8 servings
1 tsp vegetable oil
1/4 cup flour
3 cups low-sodium chicken broth
1 1/2 lbs chicken breast, skinless and boneless, cut into 1-inch strips
1 cup white potatoes (1/2 lb), cubed
1 cup onions, chopped
1 cup carrots (1/2 lb), coarsely chopped
1/4 cup celery, chopped
1/2 medium carrot, grated
4 cloves garlic, finely minced
2 stalks scallion, chopped
1 whole bay leaf
1/2 tsp thyme
1/2 tsp black pepper, ground
2 tsps hot (or jalapeņo) pepper
1 cup okra (1/2 lb), sliced into 1/2-inch pieces
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.
Serving size: 3/4 cup
Calories 165
Fat 4 g
Saturated fat 1 g
Cholesterol 51 mg
Sodium 81 mg
National Institutes of Health - www.nih.gov/
Special thanks to Goulda A. Downer, Ph.D., R.D., for sharing her collection of African American recipes, and the General Clinical Research Center in the Irving Center for Clinical Research, Columbia University, New York, for testing the recipes.
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