Chicken Gumbo I

== Description ==
Contributed by Healthy Recipes for Diabetic Friends Y-Group
* Source: The National Heart, Lung and Blood Institute (NHLBI)
* Servings: 8
== Ingredients ==
* 1 tsp vegetable oil
* ¼ cup all-purpose flour
* 3 cups reduced-sodium chicken broth
* 1½ lb chicken breast
* 1 cup potato
* 1 cup onion
* 1 cup carrot (½ medium carrot)
* ¼ cup celery
* 4 cloves garlic
* 2 stalks scallions (green onions)
* 1 bay leaf
* ½ tsp thyme
* ½ tsp black pepper
* 2 tsp jalapeno pepper
* 1 cup okra
== Directions ==
# Add oil to large pot and heat over medium flame.
# Stir in flour.
# Cook, stirring constantly, until flour begins to turn golden brown.
# Slowly stir in all broth using wire whisk.
# Cook for two minutes. Broth mixture should not be lumpy.
# Add rest of ingredients except okra.
# Bring to 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 and serve hot in bowl or over rice.
== Nutritional information ==
Per serving:
* 165 Calories | 4g Total Fat | 1g Saturated Fat | 81mg Sodium | 11g Carbs | 2g Dietary Fiber | 51mg Cholesterol | 21g Protein
* Carb Choices: ½
__NOTOC__
Category:Carrot Recipes
Category:Celery Recipes
Category:Chicken breast Recipes
Category:Chicken stock and broth Recipes
Category:Garlic Recipes
Category:Green onion Recipes
Category:Healthy Recipes for Diabetic Friends
Category:Jalapeno pepper Recipes
Category:Okra Recipes
Category:Onion Recipes