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Chicken gumbo

Chicken gumbo

A star rating of 4 out of 5.19 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

A low-fat Creole-inspired okra and green pepper stew with cayenne, paprika, cumin and thyme

  • Freezable
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal242
low infat7g
saturates2g
carbs12g
sugars6g
fibre4g
protein33g
salt0.7g
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Ingredients

  • 1 tbsp olive oil
  • 500g skinless, boneless chicken thigh , cut into chunks
  • 1 onion , chopped
  • 1 green pepper , deseeded and chopped
  • 3 celery sticks, finely chopped
  • 1 garlic clove , finely chopped
  • ¼ tsp cayenne pepper
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp dried thyme
  • 1 bay leaf
  • 1 heaped tbsp plain flour
  • 400g can chopped tomato
  • 400ml chicken stock
  • 100g okra , cut into 2cm rounds
  • small handful sage , leaves chopped
  • crusty bread or microwave rice, to serve

Method

  • STEP 1

    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.

  • STEP 2

    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.

Goes well with

Recipe from Good Food magazine, September 2013

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Overall rating

A star rating of 4 out of 5.19 ratings
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