- Prep Time: 25 minutes
- Cook Time: 35 minutes
- Serving: 4
Nutrition facts (per portion)
- Calories: 242
- Fat Content: 7g
- Saturated Fat Content: 2g
- Carbohydrate Content: 12g
- Sugar Content: 6g
- Fiber Content: 4g
- Protein Content: 33g
- Sodium Content: 0.7g
Chicken gumbo
Ingredients
- olive-oil - 1 tbsp olive oil
- chicken-thigh - 500g skinless, boneless chicken thigh, cut into chunks
- onion - 1 onion, chopped
- green-pepper - 1 green pepper, deseeded and chopped
- celery - 3 celery sticks, finely chopped
- garlic-clove - 1 garlic clove, finely chopped
- cayenne-pepper - 1/4 tsp cayenne pepper
- smoked-paprika - 1 tsp smoked paprika
- ground-cumin - 1 tsp ground cumin
- thyme - 1 tsp dried thyme
- bay-leaf - 1 bay leaf
- plain-flour - 1 heaped tbsp plain flour
- chopped-tomato - 400g can chopped tomato
- chicken-stock - 400ml chicken stock
- okra - 100g okra, cut into 2cm rounds
- sage - small handful sage, leaves chopped
- crusty-bread - crusty bread or microwave rice, to serve
Instructions
- Heat the oil in a large pan over a medium high heat. Add the chicken and cook in batches for about 5 mins to brown all over. Remove the chicken with a slotted spoon and set aside.
- Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. Return the chicken and any juices to the pan with the flour, stirring to coat everything. Pour in the tomatoes and stock, and bring to the boil, cook for 5 mins, then add the okra and half the sage. Turn down to a simmer, put on the lid and cook for 10 mins. Then season and serve, scattering the rest of the sage over.
Light supper recipe for 4 people, takes only 35 mins; recipe has olive oil, chicken thigh, onion, green pepper, celery, garlic clove, cayenne pepper, smoked paprika, ground cumin, thyme, bay leaf, plain flour, chopped tomato, chicken stock, okra, sage and crusty bread.
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