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Chicken Gumbo with Okra

 Chicken Gumbo with Okra
Cajun style chicken gumbo with celery, onion, pepper, tomato, and okra. Brought to you by dLife®
6 ServingsPrep: 10 min. Cook: 20 min.

Ingredients

  • 1/3 small red bell peppers, chopped
  • 1/3 fl. ounces chopped celery
  • 1 tablespoon minced garlic
  • 1 ounces olive oil
  • 1/4 cup cold water
  • 1 teaspoon creole seasoning, to taste
  • 3/4 lb boneless skinless chicken breasts
  • 1/3 cup chopped onion
  • 2 tablespoons white all purpose flour
  • 1 cup low sodium chicken broth
  • 1/4 teaspoons hot pepper sauce
  • 14-1/2 ounces canned stewed tomatoes, undrained
  • 10 ounces frozen sliced okra

Directions

  • Wash and pat dry chicken breasts. Cut into 1-inch pieces.
  • In nonstick pot, heat olive oil to meduium. Add chicken. Cook for 4-5
  • minutes until chicken is done.
  • Add garlic, onions, celery, and red bell pepper. Cook 5 minutes until
  • vegetables are crisp tender.
  • In small cup, mix flour with 1/4 water. Stir until smooth.
  • Add flour roux, broth, hot sauce, tomatoes, and creole seasoning.
  • Cook for 3 minutes.
  • Add okra. Simmer, covered, for approximately 8 minutes.

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Chicken Gumbo with Okra (continued)

Nutritional Facts: 1 serving equals 126 calories, 2 g fat (trace saturated fat), 366 mg sodium, 11 g carbohydrate, 17 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 meat, 1-1/2 vegetable, 1/4 fat.