Healthy Recipe: Chicken Gumbo

Looking for an easy to make yet healthy main course that tastes great but is also good for your heart? Check out this recipe for chicken gumbo. It’s a great way to get in your daily quota of vegetables, and can easily be saved and heated again later. (This healthy recipe is courtesy of U.S. Dept. of Health & Human Services)


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
½ 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.

This healthy recipe has 165 calories per serving and 4g of fat. Complement your healthy diet with a great workout routine. To learn about the cardio equipment we can provide for your Phoenix area home, contact Fitness 4 Home Superstore.

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