Chicken Gumbo

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
  1. Add oil to a large pot.
  2. Heat pot over medium heat.
  3. Stir in flour.
  4. Cook and stir until flour begins to turn golden brown.
  5. Slowly add broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.
  6. Add everything else. Bring to a boil, then lower heat and cook for 20 to 30 minutes.
  7. 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.