Chicken Gumbo

Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services

This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.

Nutrition Facts

Serving Size	¾ cup
Calories	165
Total Fat	4 g
Saturated Fat	1 g
Cholesterol	51 mg
Sodium	81 mg

Servings and Times

Servings

Ingredients and Preparation

Ingredients	Measures
Vegetable oil	1 teaspoon
Flour	¼ cup
Low-sodium chicken broth	3 cups
Chicken breast, skinless and boneless, cut into 1 inch strips	1 ½ lbs
White potatoes, cubed	1 cup (½ lb)
Onions, chopped	1 cup
Carrots , coarsely chopped	1 cup (½ lb)
Celery, chopped	¼ cup
Medium carrot, grated	½
Garlic, finely minced	4 cloves
Scallion, chopped	2 stalks
Bay leaf	1 whole
Thyme	½ teaspoon
Black pepper, ground	½ teaspoon
Hot (or jalapeño) pepper, chopped	2 teaspoons
Okra, sliced into 1 ½ inch pieces	1 cup (½ pound)

Directions
Add oil to a large pot.
Heat pot over medium flame.
Stir in flour.
Cook, stirring constantly, until flour begins to turn golden brown.
Slowly stir in all the broth using a wire whisk 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.

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