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Chicken Gumbo

An easy-to-make, tasty version of this classic Cajun stew.

Recipe Source: Stay Young At Heart


1 tsp vegetable oil

¼ C flour

3 C low-sodium chicken broth

1½ lb boneless, skinless chicken breast, cut into 1-inch strips

1 C white potatoes (½ lb), cubed

1 C onion, chopped

1 C carrots (½ lb), coarsely chopped

¼ C celery, chopped

½ medium carrot, grated

4 cloves garlic, finely minced

2 stalks scallion, chopped

1 bay leaf

½ tsp thyme

½ tsp ground black pepper

2 tsp hot pepper (Jalapeno)

1 C okra (½ lb), sliced into ½-inch pieces

calories 165
Total fat 4 g
Saturated fat 1 g
Cholesterol 51 mg
Sodium 81 mg
Percent Daily Values are based on a 2,000 calorie diet.


  • 1
    Add oil to a large pot, over medium heat.

  • 2
    Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.

  • 3
    Slowly add the chicken broth, stirring constantly with a whisk, and cook for 2 minutes. The mixture should not be lumpy.

  • 4
    Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.

  • 5
    Add okra, and let cook for 15 to 20 more minutes.

  • 6
    Remove bay leaf.

  • 7
    Serve hot in a bowl or over rice.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.