Chicken and Okra Gumbo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
2.5 lbs of Chicken Breasts, thawedSmoked Paprika, to tasteGarlic Powder, to tasteOnion Powder, to tasteBlack Pepper, to taste3 tablespoons canola oil or bacon drippings 3 tablespoons all-purpose flour 2 cups Chicken Broth, Light & Fat Free2 medium onions, chopped 2 celery ribs, chopped 1 medium green pepper, chopped 3 garlic cloves, minced 1 can (28 ounces) tomatoes, drained & chopped2 cups fresh or frozen sliced okra 2 bay leaves 1 teaspoon dried basil 1/2-1 teaspoon salt, to taste 1/2-1 teaspoon pepper, to taste 1 to 2 teaspoons ground red pepper, to taste 1 to 2 teaspoons hot pepper sauce, to taste
1. Season chicken with garlic, onion, paprika and pepper then bake at 375 degrees for 30-40 minutes until no longer pink and cooked through. Set aside when done.
2. In a large pot, combine oil and flour until smooth. Cook over medium-high heat for 5 minutes, stirring constantly, until mixture is reddish-brown (the color of a penny) to get the dark brown roux (SEE NOTE). Turn the heat to high. Stir in 2 cups reserved broth. Bring to a boil; cook and stir for 2 minutes or until thickened.
3. Add the onions, celery, green pepper and garlic; cook and stir for 5 minutes. Add the tomatoes, okra, bay leaves, basil, salt, both peppers and pepper sauce. Cover and simmer for 1 hour. Then discard bay leaves, chop the chicken into cubes and add to the pot, cook for 3 minutes, to heat through.
4. Serve over rice and garnish with green onions and parsley if desired (Rice, onions and parsley are not included in nutritional value).
Serving Size: 8, 1-Cup Servings
2. In a large pot, combine oil and flour until smooth. Cook over medium-high heat for 5 minutes, stirring constantly, until mixture is reddish-brown (the color of a penny) to get the dark brown roux (SEE NOTE). Turn the heat to high. Stir in 2 cups reserved broth. Bring to a boil; cook and stir for 2 minutes or until thickened.
3. Add the onions, celery, green pepper and garlic; cook and stir for 5 minutes. Add the tomatoes, okra, bay leaves, basil, salt, both peppers and pepper sauce. Cover and simmer for 1 hour. Then discard bay leaves, chop the chicken into cubes and add to the pot, cook for 3 minutes, to heat through.
4. Serve over rice and garnish with green onions and parsley if desired (Rice, onions and parsley are not included in nutritional value).
Serving Size: 8, 1-Cup Servings
Nutritional Info Amount Per Serving
- Calories: 249.6
- Total Fat: 8.2 g
- Cholesterol: 70.0 mg
- Sodium: 613.8 mg
- Total Carbs: 11.6 g
- Dietary Fiber: 3.0 g
- Protein: 30.2 g
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