Monday, January 7, 2008

Chicken Gumbo for Dinner Anyone?

I tried a recipe today that was really good and I thought I would share it. Some of you just may be needing an idea for dinner tonight. The recipe is from I didn't change a thing except the spices. Instead of Thyme and Bay Leaf I used a tablespoon of Tony Chachere's Original Seasoning. OPPS--I did add one thing --a can of tomatoes.

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 - 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.


Jerri said...

This sounds (and looks) great. I will try it.

Kathy said...

Yummy! Sounds great; I'll give it a try.

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