This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.
|1 tsp||vegetable oil|
|3 cups||low-sodium chicken broth|
|1 1/2 lbs||chicken breast, skinless and boneless, cut into 1-inch strips|
|1 cup||white potatoes (1/2 lb), cubed|
|1 cup||onions, chopped|
|1 cup||carrots (1/2 lb), coarsely chopped|
|1/4 cup||celery, chopped|
|1/2||medium carrot, grated|
|4 cloves||garlic, finely minced|
|2 stalks||scallion, chopped|
|1 whole||bay leaf|
|1/2 tsp||black pepper, ground|
|2 tsps||hot (or jalapeño) pepper|
|1 cup||okra (1/2 lb), sliced into 1/2-inch pieces|
- Add oil to a large pot.
- Heat pot over medium flame.
- Stir in flour.
- Cook, stirring constantly, until flour begins to turn golden brown.
- Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.
- Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
- Add okra and let cook for 15 to 20 more minutes.
- Remove bay leaf.
- Serve hot in a bowl or over rice.
Makes 8 servings--Serving size: 3/4 cup
Fat 4 g
Saturated fat 1 g
Cholesterol 51 mg
Sodium 81 mg