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Chicken and Okra Gumbo

Servings

4

Serving size

about 1 1/2 cups
COOKING TIME
120 minutes

This recipe can easily be multiplied and makes great leftovers. Like many soups, this is better the second day.

Chicken and Okra Gumbo

Ingredients

6 Tbsp. All purpose flour or garbanzo flour
2 tsp. Olive oil
3 clove Garlic, raw (minced)
1 large White onions (finely diced)
1 large Green bell peppers (seeded and diced)
3 Medium stalk Celery, raw (diced)
16 ounces Boneless, skinless chicken thighs
1 cup Water
2 cups No salt added vegetable stock (or no salt added chicken stock)
1 Tbsp. Worcestershire sauce
2 tsp. Salt Free Creole Seasoning
3 tsp.. Smoked paprika
1/2 tsp. Salt
3 leaf Bay leaves
2 tsp. Creole Gumbo File
1 lb Okra, raw (sliced into 1/2 inch rounds)

Instructions

Place a large skillet in the oven at 325°F.

Add the flour to the skillet and stir about every 10 minutes. After 30 minutes it will begin to turn a blond color.

Increase the temperature to 400°F. The flour will brown very quickly, so watch it closely. Remove the pan from the oven when the flour is the color of milk chocolate (or slightly darker).

Remove the flour to a plate or container and set aside. (The flour may be cooked ahead of time. Allow the flour to cool and store in the pantry tightly sealed until needed.)

Add the olive oil to a large skillet over medium high heat.

When the pan is hot, add the garlic and cook for about 1 minute. Stir frequently.

Add the onions and cook for about 3 minutes.

Add the celery and peppers and cook for about 2 minutes. Stir frequently.

Add the chicken thighs and cook for about 8 to 10 minutes. Stir occasionally.

Add the cooked flour a little at a time and stir to blend.

Add the water, stock, Worcestershire sauce, Creole seasoning, paprika, salt, and bay leaves.

Stir well and cover partially.

Reduce the heat and simmer for 45 minutes. Stir occasionally.

Add the okra and gumbo filé and stir.

Cook for about 10 minutes, stirring occasionally.

Serve over brown rice.

Serve this recipe with one of these starch side dishes.

Brown Rice

In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…

Jasmine Rice

In a medium sauce pan, heat the water and salt. When the water boils, stir in the jasmine rice. Reduce heat to medium-low and simmer, partially covered, for about 20-30 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…

Low Sodium Jasmine Rice

In a medium sauce pan, heat the water and salt. When the water boils, stir in the jasmine rice. Reduce heat to medium-low and simmer, partially covered, for about 20-30 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…

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Special Diet Information

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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.

Lactose

This recipe is safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is NOT safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Use garbanzo flour and not wheat flour in this dish. Lea & Perrins Worcestershire sauce is gluten-free.

Sodium

This is a low sodium recipe.

Recipe Notes

I learned the technique of browning the flour in a pan without fat from an elderly patient of mine. She said that it was the key to great gumbo because it let you control exactly how brown the roux would be better than if you put the flour in a pan with a lot of fat. It also allows you to use a lot less fat.

Gumbo is pretty easy to make, and there are lots of variations. This one doesn’t use sausage (here’s my Chicken and Andouille Gumbo recipe), but the smoky flavor comes from the smoked paprika and is enhanced by the umami of the Worcestershire sauce.

The flour helps thicken the gumbo but so does the filé, which is actually dried and ground sassafras root. The filé not only offers the distinctive pungent flavor, but also helps give the soup a silky texture.

"My father always taught by telling stories about his experiences. His lessons were about morality and art and what insects and birds and human beings had in common. He told me what it meant to be a man and to be a Black man. He taught me about love and responsibility, about beauty, and how to make gumbo."

Walter Mosley, Author