Chicken Gumbo

Name: Chicken Gumbo
Ingredients: 3/4 c. all-purpose flour; 4 (6 oz.) skinned chicken breast halves; 2 qt. water; 1 c. chopped onion; 1/2 c. chopped green pepper; 1/2 c. chopped celery; 3 cloves garlic, minced; 1/2 c. sliced green onions; 1/4 c. chopped fresh parsley; 2 dried whole bay leaves; 2 tsp. creole seasoning; 1/2 tsp. salt; 1 1/2 Tbsp. reduced sodium Worcestershire sauce; 1 tsp. hot sauce; 2 (10 oz.) pkg. frozen cut okra, thawed; 3 1/2 c. hot cooked rice, cooked without salt or fat

16 ingredients

13 steps

Ingredients

3/4 c. all-purpose flour
4 (6 oz.) skinned chicken breast halves
2 qt. water
1 c. chopped onion
1/2 c. chopped green pepper
1/2 c. chopped celery
3 cloves garlic, minced
1/2 c. sliced green onions
1/4 c. chopped fresh parsley
2 dried whole bay leaves
2 tsp. creole seasoning
1/2 tsp. salt
1 1/2 Tbsp. reduced sodium Worcestershire sauce
1 tsp. hot sauce
2 (10 oz.) pkg. frozen cut okra, thawed
3 1/2 c. hot cooked rice, cooked without salt or fat

Directions

1

Place flour in a 10-inch cast-iron skillet.
2

Bake at 400° for 1 hour or until dark brown, stirring every 10 minutes.
3

Remove from oven and set aside.
4

Combine chicken and water in a large Dutch oven; cook 20 minutes or until chicken is tender.
5

Remove chicken and broth from Dutch oven and reserve.
6

Combine onion, green pepper, celery, garlic and 1/3 cup chicken broth in Dutch oven. Cook over medium heat 10 to 12 minutes or until vegetables are tender, add browned flour and 1 cup chicken broth; stir until blended.
7

Gradually stir in remaining broth; add green onions and next 7 ingredients.
8

Remove chicken from bones and chop into bite-size pieces.
9

Add to Dutch oven.
10

Cover and simmer 1 hour, stirring occasionally.
11

Remove bay leaves.
12

Serve gumbo with rice. Yield:
13

10 servings (228 calories per 1 cup serving with 1/3 cup rice.)