Chicken - Vegetable Gumbo is a dish that is usually made with chicken, vegetables, and a roux.
WHOLE SALT FREE CANNED TOMATOES, CHOPPED, UNDRAINEDABOUT 1 LB.
OF CHICKEN, SKINNED, BONED, FULLY COOKEDREMOVE TIPS AND STEMS FROM OKRA, CUT INTO 1/4 INCH SLICES.
SET ASIDE FORLATER.
COAT A LARGE KETTLE WITH COOKING SPRAY AND HEAT TO MEDIUM HIGHHEAT.
ADD ONIONS, CELERY, PEPPERS AND GARLIC.
COOK FOR 5 MINUTES.
ADD ALLREMAINING INGREDIENTS EXCEPT FOR THE CHICKEN AND COOK FOR ABOUT 1 HOUR ORUNTIL THE VEGETABLES ARE TENDER.
ADD CHICKEN; STIR WELL.
REMOVE FROM HEAT;COVER AND LET STAND FOR 5 MINUTES.
PROTEIN 15.
2 / FAT 2.
3 / CARBOHYDRATE 11.
4 / CHOLESTROL 36 / IRON 1.
7 /SODIUM 233 / CALCIUM 81 .
Ingredients
Directions
WHOLE SALT FREE CANNED TOMATOES, CHOPPED, UNDRAINEDABOUT 1 LB.
OF CHICKEN, SKINNED, BONED, FULLY COOKEDREMOVE TIPS AND STEMS FROM OKRA, CUT INTO 1/4 INCH SLICES.
SET ASIDE FORLATER.
COAT A LARGE KETTLE WITH COOKING SPRAY AND HEAT TO MEDIUM HIGHHEAT.
ADD ONIONS, CELERY, PEPPERS AND GARLIC.
COOK FOR 5 MINUTES.
ADD ALLREMAINING INGREDIENTS EXCEPT FOR THE CHICKEN AND COOK FOR ABOUT 1 HOUR ORUNTIL THE VEGETABLES ARE TENDER.
ADD CHICKEN; STIR WELL.
REMOVE FROM HEAT;COVER AND LET STAND FOR 5 MINUTES.
PROTEIN 15.
2 / FAT 2.
3 / CARBOHYDRATE 11.
4 / CHOLESTROL 36 / IRON 1.
7 /SODIUM 233 / CALCIUM 81 .
