Cajun Style Gumbo

1. Preheat oven to 400 F.

2. Add oil to small pot, stir in ﬂour.

3. Stir constantly until ﬂour begins to turn golden brown.

4. Slowly stir in broth using wire whisk and cook for 2 minutes.

5. Add all ingredients except okra. Bring to boil, then reduce heat and let simmer for 45 minutes.

6. Add okra and let cook for 15 to 20 additional minutes.

7. Remove bay leaf.

8. Serve hot in bowl alone or over rice.

Banner Image:

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Teaser Image:

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Ingredients:

1 tablespoon vegetable oil

¼ cup all-purpose ﬂour

3 cups low sodium, low fat chicken broth

1 lb. chicken breast, skinless and boneless cut into ½-inch pieces

½ cup yellow onion, chopped

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

Active time:

20 minutes

Yield:

8 servings

Nutrition:

Cal: 170, Fat: 8g, Sodium: 240mg, Carb: 6g, Fiber: 1g, Sugar: 1g, Protein: 18g

Author:

Recipe courtesy of Constance Brown-Riggs, MSEd, RD, CDE, CDN, author of the Diabetes Guide to Enjoying Foods of the World [1], www.constancebrownriggs.com. [2]

Illustration by George Middleton for Oldways (note: illustration is of gumbo but not of this speciﬁc recipe).

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Diet:

African Heritage Diet

Course:

Main dishes

Meal:

Dinner

Rating: