Chicken Gumbo - 11g Carbs, 2g Fiber
From: National Heart, Lung and Blood Institute
You'll add this simple but filling dish to your list of your favorite comfort foods.
Servings: 8
Serving size: 3/4 cup
1 tsp vegetable oil
1/4 cup all-purpose flour
3 cups chicken, less sodium broth
1 1/2 lb chicken breast, skinless, boneless, cut into 1-inch strips
1 cup potatoes, cubed
1 cup onions, chopped
1 cup carrots, coarsely chopped
1/2 medium carrots, grated
1/4 cup celery, chopped
4 cloves garlic, finely minced
2 stalks scallions, (green onions) chopped
1 bay leaf
1/2 tsp thyme
1/2 tsp black pepper
2 tsp jalapeno peppers
1 cups okra, sliced into 1/2-inch pieces
1. Add oil to large pot and heat over medium flame.
2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
3. Slowly stir in all broth using wire whisk. Cook for two minutes. Broth mixture should not be lumpy.
4. Add rest of ingredients except okra. Bring to boil, then reduce heat and let simmer for 20 to 30 minutes.
5. Add okra and let cook for 15 to 20 more minutes.
6. Remove bay leaf and serve hot in bowl or over rice.
Servings: 8
Serving size: 3/4 cup
Nutrition per Serving: 165 Calories, 4g Fat, 51mg Cholesterol, 81mg Sodium, 1g Saturated Fat, 21g Protein, 11g Carbs, 2g Fiber
Posted by: chefgloria1030@yahoo.com
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