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CHICKEN AND OKRA GUMBO

Free fast weight loss recipes, protein diets, weight charts, free gifts and much more!

2          skinless boneless chicken breast halves
2          tablespoon olive oil
2          cups chopped okra
1          medium chopped onion
2          sticks chopped celery
1          medium chopped green bell pepper
1          15 ounce chopped can tomatoes
4          cloves crushed garlic
1          tablespoon Worcestershire sauce
1/2       teaspoon Creole seasoning
1/2       cup cooked rice
3          quarts water

GARNISH
1/4       teaspoon file (optional)
1          tablespoon chopped scallions

Heat half of the oil in a heavy-bottomed casserole dish. Dust the chicken with flour and brown for 4-6 minutes on each side. Remove and set aside in a warm place. Add the rest of the oil and sauté the okra for 10 minutes stirring constantly. Add the onion, celery, bell pepper and garlic and continue to cook for 1-2 minutes. Add the chicken, tomatoes, Worcestershire sauce, seasonings and water and bring to a boil. Reduce the heat, cover the pan and simmer for 2 hours or until the chicken is tender. Skim excess fat and serve with rice in soup bowls. Garnish with chopped scallions and a sprinkling of file, if available.

Notes: Excellent source of Vitamin C, B6 and Folacin.
Good source of Vitamin A, B1 and Niacin.

Serves 6
Prep Time: 0:20
Cooking Time: 2:00
Total Calories 109
Protein 9g
Carbohydrate 13g
Fat 3g
Cholesterol 17mg
Dietary Fiber 2g
%Calories from Fat 24%

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