Chicken Gumbo

This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.

Ingredients:

1 teaspoon vegetable or olive oil
¼ cup flour
3 cups low-sodium chicken broth
1 ½ pounds chicken breast, skinless and boneless, cut into 1-inch strips
1 cup cubed white potatoes
1 cup chopped onions
1 cup chopped carrots
¼ cup chopped celery
½ medium carrot, grated
4 cloves garlic, finely minced
½ teaspoon thyme
½ teaspoon black pepper
2 teaspoons hot (or jalapeño) pepper

Directions:

Add oil to a large pot.
Heat pot over medium heat.
Stir in flour.
Cook and stir until flour begins to turn golden brown.
Slowly add broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.
Add everything else. Bring to a boil, then lower heat and cook for 20 to 30 minutes.
Serve hot in a bowl or over rice.

Servings:

8 (¾ cup each)

Prep and cook time:

Prep time: 15 mins. Cook time: 50 mins.

Nutritional Information:

Calories: 165, fat: 4g, saturated fat: 1g, cholesterol: 51mg, sodium: 81mg

Recipe credit:

Recipe provided by NHLBI Stay Young at Heart Resource.