This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.
Nutrition Facts| Serving Size | ¾ cup | | Calories | 165 | | Total Fat | 4 g | | Saturated Fat | 1 g | | Cholesterol | 51 mg | | Sodium | 81 mg |
Ingredients and Preparation| Ingredients | Measures |
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| Vegetable oil | 1 teaspoon | | Flour | ¼ cup | | Low-sodium chicken broth | 3 cups | | Chicken breast, skinless and boneless, cut into 1 inch strips | 1 ½ lbs | | White potatoes, cubed | 1 cup (½ lb) | | Onions, chopped | 1 cup | | Carrots , coarsely chopped | 1 cup (½ lb) | | Celery, chopped | ¼ cup | | Medium carrot, grated | ½ | | Garlic, finely minced | 4 cloves | | Scallion, chopped | 2 stalks | | Bay leaf | 1 whole | | Thyme | ½ teaspoon | | Black pepper, ground | ½ teaspoon | | Hot (or jalapeño) pepper, chopped | 2 teaspoons | | Okra, sliced into 1 ½ inch pieces | 1 cup (½ pound) |
Directions - Add oil to a large pot.
- Heat pot over medium flame.
- Stir in flour.
- Cook, stirring constantly, until flour begins to turn golden brown.
- Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.
- Add all ingredients except okra. Bring to a 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.
- Serve hot in a bowl or over rice.
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