AUNT HELEN ROSE'S CHICKEN GUMBO

I never made gumbo. I was always worried it will not taste good. When my husband show me this recipe in the Ottawa Citizen, I decided to give it a try. 

The key to good gumbo is cooking the oil and flour together to form a rich, light brown roux. This gives the gumbo its distinctive flavour. Okra gives gumbo its texture. When cooked, okra gives off a thick liquid that acts as a thickener for soups and sauces. Use fresh okra if you can.

This dish improves with age, so if you have time, make extra and freeze for another quick dinner.

Makes: 2 servings

Vegetable oil spray†

3/4 pound (330 g) skinless chicken breast with bones, cut into several pieces†

1/4 pound (110 g) okra, thinly sliced (about 1 cup)

1 cup (250 mL) frozen chopped/diced onion†

1 cup (250 mL) frozen/diced green bell pepper†

1 celery stalk, sliced (1/2 cup/125 mL)†

1 teaspoon (5 mL) minced garlic

1 tablespoon (15 mL) canola oil†

1 tablespoon (15 mL) flour†

2 1/2 cups (625 mL) water†

1/4 teaspoon (1 mL) cayenne pepper†

1 cup (250 mL) canned diced tomatoes, drained†

1/2 cup (125 mL) frozen lima beans†

4 large cooked shelled shrimp (1/4 pound/110 g)†

Salt and freshly ground black pepper

Worcestershire sauce†

Hot pepper sauce

Heat a large non-stick sauce pan over medium-high heat and spray with vegetable spray. Brown chicken on all sides, about 2 to 3 minutes. Remove chicken and set aside.

Add okra, onion, bell pepper, celery and garlic to the pan. Sauté 3 minutes. Remove vegetables and set aside.

Add oil, then flour. Blend well and cook slowly until flour is a rich brown colour.

Add water, little by little, stirring to remove any lumps. Bring to a simmer. Add cayenne and tomatoes and return vegetables to the pan. Mix well and add lima beans and chicken. Cover and simmer 8 to 10 minutes. A meat thermometer should read 165 F.

Add shrimp, cover and remove from heat to warm shrimp while you make the rice. Add salt and pepper to taste to the gumbo, then spoon rice into large soup bowls and serve gumbo on top.

Serve Worcestershire and hot pepper sauce at the table.

Per serving: 454 calories (26 per cent from fat), 13.2 g fat (1.8 g saturated, 6.5 g monounsaturated), 167 mg cholesterol, 46.2 g protein, 39.4 g carbohydrates, 8.6 g fibre, 479 mg sodium.

Brown Rice

Makes: 2 servings

1 package microwaveable brown rice

Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 1 cup (250 mL) cooked rice and save the remaining rice for another meal. Add salt and pepper to taste. Serve with the gumbo. †

Per serving: 120 calories (13 per cent from fat), 1.7 g fat (0.3 g saturated, 0.5 g monounsaturated), no cholesterol, 2.5 g protein, 19.5 g carbohydrates, 1 g fibre, 8 mg sodium.

McClatchy-Tribune News Service

© Copyright (c) The Ottawa Citizen