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    Quick Chicken "Gumbo"


    Source of Recipe


    South Beach Phase 1


    List of Ingredients


    • 1 Tbsp olive oil
    • 1 skinless,boneless chicken breast
    • 1/3 cup low-sodium,fat-free chicken broth
    • 1/2 med. yellow onion,diced small
    • 1/2 green bell pepper,diced small
    • 1/8 tsp minced garlic
    • 1/2 (14 1/2 oz.) can stewed tomatoes
    • 1/2 Tbsp Creole or Cajun seasoning
    • 1/2 (10 oz.) package frozen cut okra,thawed
    • 1/8 tsp hot sauce
    • 1 tsp. gumbo file powder(optional)


    Instructions


    1. Cut raw chicken into strips or cubes. Heat oil in a large nonstick skillet over med-high heat until hot. Saute garlic,onion and bell pepper,stirring often,until onion is translucent,about 3 min.
    2. Season chicken with salt and pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides,about 3-5 min.
    3. Add broth,tomatoes with their liquid,and okra. Stir to break up the okra,then cover,reduce heat and simmer 8 min. or until everything is heated through and slightly thickened.
    4. Stir in hot sauce and season to taste. If you want a thicker gumbo,turn off the heat and add the gumbo file powder(ground sassafras leaves-traditional to Cajun cooking)and stir for another 1-2 min. If gumbo becomes too thick,thin to taste with additional chicken stock or hot water.
    5. 2 servings
 

 

 

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