Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Print Recipe
Chicken Gumbo
Ingredients
- 1 teaspoon vegetable oil
- 1/4 cup flour
- 3 cups low-sodium chicken broth
- 1 1/2 lb. boneless, skinless chicken breast, cut into 1-inch strips
- 1 cup white potatoes (½ lb), cubed
- 1 cup onion, chopped
- 1 cup carrots (½ lb), coarsely chopped
- 1/4 cup celery, chopped
- 1/2 medium carrot, grated
- 4 cloves garlic, finely minced
- 2 stalks scallion, chopped
- 1 bay leaf
- 1/2 teaspoon thyme
- 1/2 teaspoon ground black pepper
- 2 teaspoon hot pepper (Jalapeno)
- 1 cup okra (½ lb), sliced into ½-inch pieces
Ingredients
- 1 teaspoon vegetable oil
- 1/4 cup flour
- 3 cups low-sodium chicken broth
- 1 1/2 lb. boneless, skinless chicken breast, cut into 1-inch strips
- 1 cup white potatoes (½ lb), cubed
- 1 cup onion, chopped
- 1 cup carrots (½ lb), coarsely chopped
- 1/4 cup celery, chopped
- 1/2 medium carrot, grated
- 4 cloves garlic, finely minced
- 2 stalks scallion, chopped
- 1 bay leaf
- 1/2 teaspoon thyme
- 1/2 teaspoon ground black pepper
- 2 teaspoon hot pepper (Jalapeno)
- 1 cup okra (½ lb), sliced into ½-inch pieces
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Instructions
Add oil to a large pot, over medium heat.
Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
Slowly add the chicken broth, stirring constantly with a 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.
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Serve hot in a bowl or over rice.
