CHICKEN GUMBO

This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.

1 tsp vegetable oil

1/4 cup flour

3 cups   low-sodium chicken broth

1 1/2 lbs   chicken breast, skinless and boneless, cut into 1-inch strips

1 cup white potatoes (1/2 lb), cubed

1 cup onions, chopped

1 cup carrots (1/2 lb), coarsely chopped

1/4 cup celery, chopped

1/2 medium carrot, grated

4 cloves garlic, finely minced

2 stalks scallion, chopped

1 whole bay leaf

1/2 tsp thyme

1/2 tsp black pepper, ground

2 tsps hot (or jalapeño) pepper

1 cup okra (1/2 lb), sliced into 1/2-inch pieces   

Add oil to a large pot.

Heat pot over medium flame.

Stir in flour.

Cook, stirring constantly, until flour begins to turn golden brown.

Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.

Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.

Add okra and let cook for 15 to 20 more minutes.

Remove bay leaf.

Serve hot in a bowl or over rice.

Makes 8 servings--Serving size: 3/4 cup

Calories 165 

Fat 4 g 

Saturated fat 1 g 

Cholesterol 51 mg 

Sodium 81 mg