Lawrence’s Cajun Style Gumbo

Source: Constance Brown-Riggs

Servings: 8

Ingredients:

1 Tablespoon vegetable oilLawrence's Cajun Style Gumbo

¼ cup all purpose flour

3 cups low sodium, low fat chicken broth

1 pound chicken breast, skinless and boneless cut into

½ inch pieces

½ cup yellow onion

¼ cup celery chopped

4 cloves garlic minced

2 scallions chopped

1 whole bay leaf

2 teaspoons thyme, ground

2 teaspoons jalapeno pepper

1 teaspoon crushed red pepper

1 teaspoon poultry seasoning

2 teaspoons gumbo file

2 teaspoons gravy master

½ cup okra

Directions:

  1. Preheat oven to 400oF.
  2. Add oil to small pot, stir in flour.
  3. Place in oven, stirring constantly until flour begins to turn golden brown.
  4. Take pot out of oven and continue preparation on top of the stove.
  5. Slowly stir in broth using wire whisk and cook for 2 minutes.
  6. Add all ingredients except okra. Bring to boil, then reduce heat and let simmer for 45 minutes.
  7. Add okra and let cook for 15 to 20 additional minutes.
  8. Remove bay leaf.
  9. Serve hot in bowl alone or over rice. 

Per serving:  Calories 170, Calories from Fat 70, Total Fat 8g, Saturated Fat 2g, Cholesterol 55mg, Sodium 240mg, Total Carbohydrate 6g, Dietary Fiber 1g, Protein 18g

 

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