Chicken Gumbo II
A quick and easy warm chicken dinner with a kick of Cajun.
1 tbsp olive oil
1 breast, bone and skin removed chicken breast
1/3 <span class="measurestring" title="cup (8 fl oz)">cup</span> chicken broth
1/2 <span class="measurestring" title="medium (2-1/2" dia)">medium</span> yellow onion, finely diced
1/2 <span class="measurestring" title="medium (approx 2-3/4" long, 2-1/2" dia)">medium</span> green bell pepper, finely diced
0.12 tsp minced garlic
7 1/2 oz stewed tomatoes
1/2 tbsp cajun seasoning
1/2 <span class="measurestring" title="package (10 oz)">package</span> frozen cut okra
0.12 tsp hot sauce
1/2 oz gumbo file powder
Cut raw chicken into strips or cubes.
Heat oil in a large non-stick skillet over medium-high heat until hot.
Sauté garlic, onion, and bell pepper, stirring often, until onion is translucent, about 3 minutes.
Season chicken with salt and pepper to taste and add to skillet. give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes.
Add broth, tomatoes with liquid and okra.
Stir to break up the okra, then cover, reduce heat and simmer 8 minutes or until everything is heated through and slightly thickened.
Stir in hot sauce and season to taste.
Note: if you want a thicker gumbo, turn off the heat and add the file powder and stir for another 1-2 minutes; if it becomes too thick, add additional stock or hot water.
in 1 serving of Chicken Gumbo II.
, 25% carbs, 45% protein.
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