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SOURCE: Heart-Healthy Home Cooking African American Style, National Heart, Lung and Blood Institute

Chicken Gumbo

A Louisiana Favorite!

Yield: 8 Servings
Serving Size: 3/4 Cup

ingredients

  • 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 pound), cubed
  • 1 cup onions, chopped
  • 1 cup carrots (1/2 pound), 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 tbsps hot (or jalapeno) pepper
  • 1 cup okra (1/2 pound), sliced into 1/2-inch pieces
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NUTRITION FACTS PER SERVING
165 calories, 4 g fat (1 g saturated fat), 51 mg cholesterol, 81 mg sodium (based on gumbo with out rice)

directions

In a large pot, heat oil over medium flame. Add in flour, stirring constantly until flour begins to turn golden brown. Using a wire whisk, slowly stir in broth and cook for 2 minutes. The mixture should not be lumpy. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes. Add okra and let cook for 15 to 20 more minutes. Remove bay leaf. Serve hot in a bowl or over rice.

recipe notes

Use olive oil instead of vegetable oil. Use brown rice instead of white rice.

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