Yield: 8 Servings

Heart Healthy Southern Style Gumbo

Heart Healthy Southern Style Gumbo

This heart-healthy Southern Style Gumbo is a delicious Louisiana dish. Every one in Louisiana loves gumbo. There are many different ways to make gumbo.

The word Gumbo comes from a West Africa. Gumbo means "okra". Gumbo was originally made with okra.

Okra is one of those vegetables that people love or hate! I grew up on a farm and okra was one of my favorite veggies.

I love okra sauteed, fried, or boiled.

Ingredients

  • • 1 teaspoon vegetable oil
  • • ¼ cup flour
  • • 3 cups low-sodium chicken broth
  • • 1½ pounds chicken breast, skinless
  • and boneless, cut into 1-inch strips
  • • 1 cup white potatoes, cubed
  • • 1 cup onions, chopped
  • • 1 cup carrots, coarsely chopped
  • • ¼ cup celery, chopped
  • • ½ medium carrot, grated
  • • 4 cloves garlic, finely minced
  • • 2 stalks scallions, chopped
  • • 1 whole bay leaf
  • • ½ teaspoon ground black pepper
  • • 2 teaspoons hot (or jalapeño) pepper
  • • 1 cup (½ pound) okra, sliced into
  • ½-inch pieces

Instructions

  1. Add oil to a large pot.
    2. Heat pot over medium heat.
    3. Stir in flour.
    4. Cook, stirring constantly, until flour begins to
    turn golden brown.
    5. Slowly stir in all the broth using a wire whisk
    and cook for 2 minutes. The mixture should
    be smooth.
    6. Add all ingredients except okra. Bring to a boil
    then reduce heat and let simmer for 20 to 30
    minutes.
    7. Add okra and let cook for 15 minutes.
    8. Remove bay leaf.
    9. Serve hot in a bowl or over rice.

Nutrition Information:

Yield:

8

Amount Per Serving: Calories: 165Total Fat: 4 gmsgSaturated Fat: 1 gramgCholesterol: 51mgmgSodium: 81mgmgCarbohydrates: 11gg
This heart-healthy gumbo goes very well with a heart-healthy cornbread. This heart-healthy Southern gumbo is also low sodium for those watching their sodium intake. This heart-healthy gumbo recipe is easy to make!

Try this gumbo and leave comments on how it turned out!