Chicken Gumbo

Prep Time: 10 minutes
Total Time: 55 minutes
Makes 6 servings

3 tablespoons vegetable oil

1 small onion, chopped

3 ribs celery, chopped

1 large green bell pepper, chopped

1 clove garlic, minced

¹/₂ teaspoon ground black pepper

3¹/₂ tablespoons whole wheat flour

3 cans (14.5 ounces each) reduced-sodium chicken broth

³/₄ cup canned crushed tomatoes

¹/₄ pound smoked ham, cut into ¹/₂" pieces

³/₄ pound bone-in, skinless chicken thighs

1 teaspoon dried thyme

1 bay leaf

¹/₈ teaspoon ground red pepper

1 tablespoon chopped fresh parsley

1. Heat the oil in a soup pot over medium heat. Add the onion, celery, bell pepper, garlic, and black pepper. Cover and cook for 5 to 6 minutes, until the vegetables just begin to soften. Stir in the flour and cook, stirring frequently, for 3 minutes. Gradually stir in 2¹/₂ cans broth and bring to a simmer.

2. Add the tomatoes, ham, chicken, thyme, bay leaf, and red pepper. Partially cover, and cook for 25 to 35 minutes, or until a thermometer inserted in the thickest portion of a chicken thigh registers 170°F and the juices run clear, adding the remaining broth as necessary if the gumbo is too thick. Remove from the heat. Transfer the chicken to a plate. When cool enough to handle, pull the chicken off the bone and cut into bite-size pieces; discard the bones. Return the chicken meat to the pot and reheat briefly. Stir in the parsley and remove the bay leaf before serving.

Variation: Substitute andouille sausage or kielbasa for the ham. Add 1 box (10 ounces) frozen cut okra along with the chicken.

Per serving: 209 calories, 16 g protein, 12 g carbohydrates, 12 g fat, 2 g saturated fat, 2 g fiber, 399 mg sodium