NUTRITION

SERVINGS

INGREDIENTS

3 oz chicken breast

3 oz shrimp

0.5 tbsp olive oil

1 tbsp whole wheat flour

0.25 cup yellow onion

0.25 cup green bell pepper

0.25 cup celery

0.5 cup sliced okra

1.5 cup chicken broth

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 cup cooked brown rice

PREPARATION

• 1

  In a heavy-bottomed pot, whisk olive oil and flour over medium-low heat until the roux reaches a deep, nutty brown color.

• 2

  Add the diced onion, bell pepper, and celery to the pot, stirring frequently until the vegetables are soft and fragrant.

• 3

  Stir in the chicken breast pieces, sea salt, black pepper, smoked paprika, and garlic powder, coating the meat in the roux.

• 4

  Slowly pour in the chicken broth while stirring to prevent lumps, then bring the mixture to a gentle simmer for 15 minutes.

• 5

  Add the sliced okra and shrimp to the pot, simmering for another 5 minutes until the shrimp are opaque and the okra is tender.

• 6

  Ladle the hot gumbo into a bowl over the cooked brown rice and serve immediately.