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Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 51 mg
Sodium: 81 mg
1 t. vegetable oil
¼ c. flour
3 c. low-sodium chicken broth
1½ lb. skinless and boneless chicken breasts, cut into 1-inch
1 c. white potatoes (½ lb), cubed
1 c. onions, chopped
1 c. carrots (½ lb), coarsely chopped
¼ c. celery, chopped
½ medium carrot, grated
4 cloves garlic, finely minced
2 scallions, chopped
1 whole bay leaf
½ t. thyme
½ t. black pepper
2 t. hot (or jalapeño) pepper
1 c. okra (½ lb), sliced into ½-inch pieces
Heat the oil in a large 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 cook for 15 to 20 more minutes.
Remove bay leaf. Serve hot in a bowl or over rice.