Soulful Recipes

Lawrence’s Cajun Style Gumbo                                                                                                                             

You’ll need:

• 1 Tablespoon vegetable oil
• ¼ cup all purpose flour
• 3 cups low sodium, low fat chicken broth
• 1 pound chicken breast, skinless and boneless cut into
• ½ inch pieces
• ½ cup yellow onion
• ¼ cup celery chopped
• 4 cloves garlic minced
• 2 scallions chopped
• 1 whole bay leaf
• 2 teaspoons thyme, ground
• 2 teaspoons jalapeno pepper
• 1 teaspoon crushed red pepper
• 1 teaspoon poultry seasoning
• 2 teaspoons gumbo file
• 2 teaspoons gravy master
• ½ cup okra

Here’s what you do:

1. Preheat oven to 400ºF.
2. Add oil to small pot, stir in flour.
3. Place in oven, stirring constantly until flour begins to turn golden brown.
4. Take pot out of oven and continue preparation on top of the stove.
5. Slowly stir in broth using wire whisk and cook for 2 minutes.
6. Add all ingredients except okra. Bring to boil, then reduce heat and let simmer for 45 minutes.
7. Add okra and let cook for 15 to 20 additional minutes.
8. Remove bay leaf.
9. Serve hot in bowl alone or over rice.

Makes 8 servings

About the Author: Constance Brown Riggs is a registered dietitian, certified diabetes educator and author of The African American Guide To Living Well With Diabetes.

Reprinted, with permission of the publisher, from THE AFRICAN-AMERICAN GUIDE TO LIVING WELL WITH DIABETES © 2010 Constance Brown-Riggs.  Published by New Page Books a division of Career Press, Pompton Plains, NJ.  800-227-3371.  All rights reserved.