- (Since 1999)
RECIPE SECTION - Over 10,000 Recipes


You are here > Home > Recipes



From Amateur & Basic Cooking Classes to Professional Chef Training & Degrees Associates, Bachelors & Masters
More than 1,000 schools & classes listed for all 50 States, Online and Worldwide



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 jalapeƱo) 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 -
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.



Please feel free to link to any pages of from your website.
For permission to use any of this content please E-mail:
All contents are copyright © 1990 - 2016
James T. Ehler and unless otherwise noted.   All rights reserved.
You may copy and use portions of this website for non-commercial, personal use only.
Any other use of these materials without prior written authorization is not very nice and violates the copyright.
Please take the time to request permission.

  Home   |   About & Contact   |   Recipes Index   |   Kitchen Tips   |   Cooking Contests   |   Other Links Logo



Popular Pages