Lawrence’s Cajun Style Gumbo
You’ll need:
- 1 Tablespoon vegetable oil
- ¼ cup all purpose flour
- 3 cups low sodium, low fat chicken broth
- 1 pound chicken breast, skinless and boneless cut into
- ½ inch pieces
- ½ cup yellow onion
- ¼ cup celery chopped
- 4 cloves garlic minced
- 2 scallions chopped
- 1 whole bay leaf
- 2 teaspoons thyme, ground
- 2 teaspoons jalapeno pepper
- 1 teaspoon crushed red pepper
- 1 teaspoon poultry seasoning
- 2 teaspoons gumbo file
- 2 teaspoons gravy master
- ½ cup okra
Here’s what you do:
- Preheat oven to 400ºF.
- Add oil to small pot, stir in flour.
- Place in oven, stirring constantly until flour begins to turn golden brown.
- Take pot out of oven and continue preparation on top of the stove.
- Slowly stir in broth using wire whisk and cook for 2 minutes.
- Add all ingredients except okra. Bring to boil, then reduce heat and let simmer for 45 minutes.
- Add okra and let cook for 15 to 20 additional minutes.
- Remove bay leaf.
- Serve hot in bowl alone or over rice.
Makes 8 servings
About the Author: Constance Brown Riggs is a registered dietitian, certified diabetes educator and author of The African American Guide To Living Well With Diabetes.
Reprinted, with permission of the publisher, from THE AFRICAN-AMERICAN GUIDE TO LIVING WELL WITH DIABETES © 2010 Constance Brown-Riggs. Published by New Page Books a division of Career Press, Pompton Plains, NJ. 800-227-3371. All rights reserved.