Jenny Dobmeier

Owner of Fuse LLC

Chicken Gumbo

This Cajun-style Chicken Gumbo uses lean chicken breast meat in place of high-fat sausage, and is thickened with arrowroot instead of butter and flour. If fresh okra is not available in your local market, frozen okra will work just as well.

Makes 8 servings

Ingredients

  • 1 Tbsp . olive oil
  • 1 medium onion , chopped
  • 2 medium carrots , coarsely chopped
  • 1 medium celery stalk , chopped
  • 1 medium green bell pepper , chopped
  • 4 cloves garlic , finely chopped
  • 1½ lbs . raw chicken breast , boneless, skinless, cut into 1-inch strips
  • 2 Tbsp . arrowroot (or corn starch)
  • 3 cups low-sodium organic chicken broth
  • 1 bay leaf
  • ½ tsp . dried thyme
  • ½ tsp . ground black pepper
  • 2 tsp . hot pepper sauce (like Tabasco®)
  • 8 oz . medium okra , sliced into ½-inch pieces (about 1 cup)
  • 2 cups cooked brown rice

Instructions

  1. Heat oil in large saucepan over medium-high heat.
  2. Add onion, carrots, celery, and bell pepper; cook, stirring frequently, for 5 to 6 minutes, or until onion softens.
  3. Add garlic and chicken; cook, stirring frequently, for 4 to 5 minutes. Set aside.
  4. Add arrowroot to broth; whisk to blend.
  5. Slowly whisk broth into chicken mixture; cook, stirring constantly, for 2 minutes, or until mixture thickens slightly. The mixture should not be lumpy.
  6. Add bay leaf, thyme, pepper, and hot sauce. Bring to a boil, stirring frequently. Reduce heat to medium; cook for 10 to 15 minutes.
  7. Add okra; cook, stirring frequently, for 10 to 15 additional minutes. Remove bay leaf.
  8. Serve about ¾ cup over ½ cup of rice.

 

 

Portion Fix Containers: ½ Green, 1 Yellow, ½ Red, ½ tsp

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