Easy Chicken Gumbo

Monday, February 16th 2009, 12:33 pm
By: News On 6

Prep: 25 minutes
Cook: 4-6 hours on high or 8-10 hours on low
Serves: 4

1 tablespoon olive oil
2 onions, thinly sliced
4 skinless boneless chicken thighs, trimmed and cut into chunks
3 cups thawed frozen or fresh okra
1 (14 ½ ounce) can petite diced tomatoes
5 celery stalks with leaves, sliced
3 garlic cloves, peeled
1 1/3 cups reduced sodium chicken broth
1 teaspoon dried thyme
½ teaspoon salt
¼ teaspoon salt
¼ teaspoon cayenne
2 teaspoons gumbo file powder
2 cups hot cooked brown rice

1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onions and cook, stirring, until softened, about 5 minutes.

2. Transfer the onions to a 5 or 6 quart slow cooker and stir in the chicken, okra, tomatoes, celery and garlic.

3. Whisk together the broth, thyme, salt and cayenne in a large glass measure and add to the slow cooker. Cover and cook until the chicken is fork-tender, 4-6 hours on high or 8-10 hours on low. Discard the garlic. Turn off the slow cooker and stir in the file powder. Cover and let stand until the flavors are blended, about 10 minutes.

4. Divide the rice evenly among the four bowls and top with gumbo.

Per Serving (1 cup gumbo and ½ cup rice): 343 Cal, 10 g Fat, 7 g Fib. POINTS value: 7