As aired on February 16, 2012
Recipe Courtesy of American Heart Association
Serves 4; 1 cup per serving
2 tablespoons canola or corn oil
2 tablespoons all-purpose flour
1 14.5-ounce can no-salt-added stewed tomatoes, undrained
1 cup fat-free, low-sodium chicken broth or water
8 ounces boneless, skinless chicken breasts (all visible fat discarded), cut into bite-size pieces
1 cup frozen cut okra, thawed
1 medium onion, chopped
1 medium green bell pepper, chopped
2 medium dried bay leaves
1 teaspoon Worcestershire sauce (lowest sodium available)
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon salt
1 teaspoon Louisiana hot sauce or red hot-pepper sauce
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Stir in the flour. Cook for 3 minutes, or until dark brown, stirring constantly. Stir in the tomatoes with liquid, broth, chicken, okra, onion, bell pepper, bay leaves, Worcestershire sauce, and thyme. Bring to a simmer. Reduce the heat and simmer, covered, for about 45 minutes, or until the okra is very tender, stirring occasionally. Stir in the salt.
Discard the bay leaves. Ladle the gumbo into bowls. Sprinkle each serving with the hot sauce.
Cook’s Tip: If possible, make the gumbo the day before you plan to eat it so the flavors have more time to blend.
Nutrients per Serving
Total Fat 8.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.5 g
Cholesterol 33 mg
Sodium 275 mg
Carbohydrates 15 g
Fiber 4 g
Sugars 8 g
Protein 16 g
2 lean meat
This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2010 by the American Heart Association. Published by Publications International, Ltd. Look for Healthy Soul Food Recipes at grocery-store checkouts in May, while supplies last, and online at ShopPower.org.