This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.
|Serving Size||¾ cup|
|Total Fat||4 g|
|Saturated Fat||1 g|
|Vegetable oil||1 teaspoon|
|Low-sodium chicken broth||3 cups |
|Chicken breast, skinless and boneless, cut into 1 inch strips||1 ½ lbs |
|White potatoes, cubed||1 cup (½ lb)|
|Onions, chopped||1 cup|
|Carrots , coarsely chopped||1 cup (½ lb)|
|Celery, chopped||¼ cup|
|Medium carrot, grated||½|
|Garlic, finely minced||4 cloves|
|Scallion, chopped||2 stalks|
|Bay leaf||1 whole|
|Black pepper, ground||½ teaspoon|
|Hot (or jalapeño) pepper||2 teaspoons|
|Okra, sliced into 1 ½ inch pieces||1 cup (½ pound)|
- 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.
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substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER
IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the
advice of your physician or other qualified health provider prior to
starting any new treatment or with any questions you may have regarding a
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