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Chicken-Okra Gumbo, Plains-Style










Trans-fat Free, Good source of fiber


¼ pound salt pork
1 each whole chicken
cut up
1 x all-purpose flour
3 tablespoons butter
1 each onions
large, mild, peeled, chopped
20 each okra
6 each tomatoes
large, fresh, chopped
1 each red chili peppers
hot, seeds removed, finely chopped
3 each parsley sprigs
1 each bay leaves
3 quarts water
ore if needed
1 x salt
to taste
1 x black pepper
to taste
2 tablespoons all-purpose flour
1 x long grain rice


Okra can be fresh sliced or a 10-ounce package of frozen okra, sufficiently thawed to separate okra slices, can be substituted.

Wash salt pork under cold water to rinse off excess salt.

Blot dry and cut into small dice.

Place in a large, heavy soup pot and cook over low heat until all fat has been rendered.

Remove crisped pork dice and drain on paper toweling.

Set aside.

Blot chicken pieces dry with paper toweling and dredge lightly with flour.

Press flour into each piece, then shake off all excess.

Heat salt pork to almost smoking.

Brown the floured chicken pieces a few at a time in the hot fat.

Remove as browned and set aside.

Pour off and discard fat.

Add butter to soup pot and place over low heat.

When melted, add onion and okra and cook, stirring often with a wooden spoon, until onion is soft.

Be careful not to let okra scorch.

Return chicken to pot and add remaining ingredients except salt and pepper and optional flour.

Let simmer for about 1½ hours, adding additional water if needed.

Remove from heat.

Remove and discard bay leaf.

Remove skin and bone from chicken pieces and return meat to pot.

Reheat if necessary.

If desired, thicken mixture with 1 to 2 tablespoons flour mixed to a paste with about ½ cup cold water, and stir over low heat an additional 10 to 15 minutes.

Ladle into large soup bowls over mounds of just-cooked, fluffy white rice.

Sprinkle crisped pork dice over each serving.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 255g (9.0 oz)
Amount per Serving
Calories 45963% of calories from fat
 % Daily Value *
Total Fat 32g 49%
Saturated Fat 14g 69%
Trans Fat 0g
Cholesterol 47mg 16%
Sodium 476mg 20%
Total Carbohydrate 12g 12%
Dietary Fiber 4g 15%
Sugars g
Protein 14g
Vitamin A 36% Vitamin C 42%
Calcium 3% Iron 13%
* based on a 2,000 calorie diet How is this calculated?


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