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.
Servings and Times
Ingredients and Preparation
Low-sodium chicken broth
Chicken breast, skinless and boneless, cut into 1 inch strips
1 ½ lbs
White potatoes, cubed
1 cup (½ lb)
Carrots , coarsely chopped
1 cup (½ lb)
Medium carrot, grated
Garlic, finely minced
Black pepper, ground
Hot (or jalapeño) pepper, chopped
Okra, sliced into 1 ½ inch pieces
1 cup (½ pound)
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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