CHICKEN GUMBO

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

Source: US Department of Agriculture