3 Tbsps. vegetable oil
1 small onion
3 celery ribs, chopped
1 large green bell pepper, chopped
1 garlic clove, minced
1/2 tsp ground black pepper
3 1/2 Tbsp. whole wheat flour
2 1/2 -3 cans (14 1/2 oz. each) reduced sodium chicken broth
3/4 cup crushed tomatoes
1/4 lb. boneless smoked ham, cut into 1/2” pieces
3 skinless chicken thighs (3/4 lb.)
1 tsp. dried thyme
1 bay leaf
1/8 tsp. ground red pepper
1 Tbsp. chopped parsley
• Heat the oil in a soup pot over medium heat.
• Add the onion, celery, bell pepper, garlic and black pepper.
• Cover and cook just until the vegetables begin to soften, 5 to 6 minutes.
• Stir in the flour and cook, stirring frequently, for 3 minutes.
• Gradually stir in 21/2 cans of the broth and bring it to a simmer.
• Add the tomatoes, ham, chicken, thyme, bay leaf and ground red pepper.
• Partially cover, and cook until the chicken is tender, 25 to 35 minutes, adding the remaining broth as necessary if the gumbo is too thick.
• Remove from the heat, transfer the chicken to a plate, and let cool slightly.
• Cut into bite-size pieces, discarding the bones, and return to the pot.
• Reheat briefly and stir in the parsley.
• Remove the bay leaf before serving.
Makes 6 servings.
Per serving: 214 calories, 12 g fat (2 g saturated), 340 mg sodium, 10 g carbohydrates, 13 g protein, 2 g fiber