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Chicken and Okra Gumbo

 

54

Yield

4

servings

Prep

15

min

Cook

1

hrs

Ready

2

hrs

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium
 

Ingredients

1 cup vegetable oil
1 cup all-purpose flour
1 each chicken
cut up, four pounds
*
2 pounds okra
cut up
2 medium tomatoes
chopped
2 large onions
chopped
1 each sweet red bell peppers
2 teaspoons parsley leaves
chopped
2 teaspoons scallions, spring or green onions
tops, chopped
1 x salt
*
1 x black pepper
*

Directions

Brown the chicken in the oil. Take the chicken out.

Add the flour to the oil and make a medium brown roux.

Add the onions, bell pepper, tomatoes, and okra and cook slowly until the okra stops roping, maybe an hour.

Add 3 quarts of water, slowly. Add the chicken.

Cook slowly until the chicken is almost ready to fall off the bones, maybe an hour and a half.

Add water as needed.

Salt and pepper to taste. Add parsley and onion tops and serve over rice.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 497g (17.5 oz)
Amount per Serving
Calories 69972% of calories from fat
 % Daily Value *
Total Fat 56g 86%
Saturated Fat 7g 36%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 22mg 1%
Total Carbohydrate 16g 16%
Dietary Fiber 9g 36%
Sugars g
Protein 19g
Vitamin A 26% Vitamin C 228%
Calcium 21% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

 

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