Quick Chicken Gumbo

iVillage Member
Registered: 04-01-2004
Quick Chicken Gumbo
Tue, 05-04-2004 - 11:18am

This recipe is good for all phases:


Quick Chicken “Gumbo”


Serves 2

Ingredients

1 tablespoon olive oil
1 skinless, boneless chicken breasts
1/3 cup low-sodium, fat-free chicken broth
1/2 medium yellow onion, diced small
1/2 green bell pepper, diced small
1/8 teaspoon minced garlic
1/2 (14 1/2-ounce) can stewed tomatoes
1/2 tablespoon Creole or Cajun seasoning
1/2 (10-ounce) package frozen cut okra, thawed
1/8 teaspoon hot sauce
1 teaspoons gumbo filé powder (optional)

Instructions
Cut raw chicken into strips or cubes. Heat oil in a large nonstick skillet over medium-high heat until hot. Sauté garlic, onion, and bell pepper, stirring often, until onion is translucent, about 3 minutes. Season chicken with salt and pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes. Add broth, tomatoes with their liquid, and okra. Stir to break up the okra, then cover, reduce heat, and simmer 8 minutes or until everything is heated through and slightly thickened. Stir in hot sauce and season to taste. If you want a thicker gumbo, turn off the heat and add the gumbo filé powder (ground sassafras leaves—traditional to Cajun cooking) and stir for another 1 to 2 minutes. If gumbo becomes too thick, thin to taste with additional chicken stock or hot water.

    Cathy                         


     

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