Country Chicken Gumbo
|All purpose flour||1⁄3 Cup (4.8 tbs)|
|Chicken broth||3 Cup (48 tbs), defatted|
|Skinless boneless chicken breast halves||8 Ounce, diced (2 Halves)|
|Frozen cut okra||10 Ounce, thawed (1 Package)|
|Chopped onions||1⁄2 Cup (8 tbs)|
|Chopped celery||1⁄3 Cup (4.8 tbs)|
|Garlic||4 Clove (20 gm), minced|
|Ground black pepper||1⁄3 Teaspoon|
|Ground red pepper||1⁄3 Teaspoon|
|Hot cooked rice||2 Cup (32 tbs) (Optional)|
Lightly spray an unheated large skillet with no-stick spray.
Heat the skillet over medium heat.
Add the flour.
Cook and stir until the flour turns reddish brown.
Slowly stir in the broth.
Then add the chicken, okra, onions, celery, garlic, black and red peppers and bay leaves.
Bring to a boil, then reduce the heat.
Cover and simmer for 20 to 30 minutes or until the chicken is tender and no longer pink.
Remove and discard the bay leaves.
If desired, serve the gumbo over the rice.
Calories 184 Calories from Fat 7
% Daily Value*
Total Fat 0.78 g1.2%
Saturated Fat 0.2 g1%
Trans Fat 0 g
Cholesterol 21.9 mg7.3%
Sodium 343.3 mg14.3%
Total Carbohydrates 30 g10.1%
Dietary Fiber 2.7 g10.7%
Sugars 1.3 g
Protein 13 g25.1%
Vitamin A 2.4% Vitamin C 5%
Calcium 2.3% Iron 10.5%
*Based on a 2000 Calorie diet