Chicken Gumbo With Parsley
|Water||5 Cup (80 tbs)|
|Collard/Mustard greens||1⁄2 Pound|
|Spinach||1 Pound, shredded|
|Chicken breast||1 Pound, cut into 1 inch pieces|
|Okra||1⁄2 Pound, cut into 1 inch pieces|
|Minced onions||1⁄2 Cup (8 tbs)|
|Minced celery||1⁄2 Cup (8 tbs)|
|Minced scallions||1⁄4 Cup (4 tbs)|
|Whole wheat flour||1⁄4 Cup (4 tbs)|
|Coarsely chopped italian plum tomatoes||3⁄4 Cup (12 tbs)|
|Garlic||2 Clove (10 gm), minced|
|Cayenne pepper||1⁄4 Teaspoon|
|Ground allspice||1⁄4 Teaspoon|
|Tamari sauce/Soy sauce||1⁄2 Teaspoon|
In a medium-size saucepan, bring water to a boil.
Drop in the greens, spinach, and parsley tied together with the bay leaf.
Reduce heat to low and cook, partially covered, for 1 hour or until greens are tender.
Discard bay leaf and parsley and strain the greens through a sieve over a bowl, pressing down firmly on the greens.
Reserve the strained cooking liquid.
Puree the greens in a food processor or blender on medium to high speed.
In a medium-size skillet coated with no-stick spray, saute the chicken until browned, adding some of the cooking liquid if necessary to prevent scorching.
Remove chicken and saute okra in a little more cooking liquid until "roping" has stopped (white threads disappear).
Remove the okra, add more cooking liquid, and saute the onions, celery, and scallions until wilted.
In a medium-size saucepan, make a paste with the flour and 1/2 cup of the cooking liquid, heating slowly and stirring.
Whisk vigorously to make the mixture free of lumps.
Add remaining cooking liquid, stirring until combined.
Whisk, if necessary.
Add reserved greens, chicken, okra, onions, celery, scallions, tomatoes, garlic, thyme, cayenne, allspice, and tamari.
Bring to a boil, reduce heat to low, and simmer, partially covered, for 30 minutes or until vegetables are almost tender.
Serving size: Complete recipe
Calories 1334 Calories from Fat 87
% Daily Value*
Total Fat 10 g15.2%
Saturated Fat 2.2 g11.1%
Trans Fat 0.1 g
Cholesterol 263.1 mg87.7%
Sodium 1284.8 mg53.5%
Total Carbohydrates 166 g55.4%
Dietary Fiber 34 g136.1%
Sugars 11.9 g
Protein 136 g272.1%
Vitamin A 1228.9% Vitamin C 496.8%
Calcium 123% Iron 118.2%
*Based on a 2000 Calorie diet