This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.

Nutrition Facts

Serving Size ¾ cup
Calories 165
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 51 mg
Sodium 81 mg

Servings and Times

Servings 8

Ingredients and Preparation

Ingredients Measures
Vegetable oil 1 teaspoon
Flour ¼ cup
Low-sodium chicken broth 3 cups  
Chicken breast, skinless and boneless, cut into 1 inch strips 1 ½ lbs  
White potatoes, cubed 1 cup (½ lb)
Onions, chopped 1 cup
Carrots , coarsely chopped 1 cup (½ lb)
Celery, chopped ¼ cup
Medium carrot, grated ½
Garlic, finely minced 4 cloves
Scallion, chopped 2 stalks
Bay leaf 1 whole
Thyme ½ teaspoon
Black pepper, ground ½ teaspoon
Hot (or jalapeño) pepper, chopped 2 teaspoons
Okra, sliced into 1 ½ inch pieces 1 cup (½ pound)
  • Add oil to a large pot.
  • Heat pot over medium flame.
  • Stir in flour.
  • Cook, stirring constantly, until flour begins to turn golden brown.
  • Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.
  • Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
  • Add okra and let cook for 15 to 20 more minutes.
  • Remove bay leaf.
  • Serve hot in a bowl or over rice.