Recipes

Chicken Gumbo

1 Serving, Counts as: 7 Life Protein, 20 Life Carbs, 11 Life Fats


Ingredients 
4 cups very low sodium chicken broth 
4 to 6 cups of water
3 lbs of chicken breast, boneless and skinless, cut into bite-size pieces
1 1/2 lbs fresh or frozen okra, 1/4 inch slices
2 tbsp canola oil 
1/2 cup all-purpose flour
1 tomato, seeded and chopped
1 large onion, chopped
2 garlic cloves, minced
1/2 tsp black pepper 
1/4 tsp cayenne pepper
2 cups rice, cooked 

Directions
1. In a large soup pot, over medium heat, combine chicken broth and water. 
2. Meanwhile, heat skillet coated with nonfat cooking spray. Saute chicken pieces until lightly brown, about 10 minutes. Set aside and keep warm. 
3. Saute okra over medium heat until tender, about 10 to 12 minutes. Remove from skillet and set aside. 
4. Add oil to skillet; heat over medium flame for 2 to 3 minutes. Remove from skillet and set aside. 
5. Reduce heat to medium-low and continue to cook, stirring, cook roux, stirring, until golden brown, about 14 to 20 minutes. 
6. Stir roux-tomato mixture into the heated broth, bring to boil, reduce heat to low and add chicken and okra. 
7. Cover and cook another 30 minutes, before serving. Add more water or broth to reach desired thickness throughout the final cooking process. 


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