Chicken Gumbo I

Description
Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Source: The National Heart, Lung and Blood Institute (NHLBI)
 * Servings: 8

Ingredients

 * 1 tsp vegetable oil
 * ¼ cup all-purpose flour
 * 3 cups reduced-sodium chicken broth
 * 1½ lb chicken breast
 * 1 cup potato
 * 1 cup onion
 * 1 cup carrot (½ medium carrot)
 * ¼ cup celery
 * 4 cloves garlic
 * 2 stalks scallions (green onions)
 * 1 bay leaf
 * ½ tsp thyme
 * ½ tsp black pepper
 * 2 tsp jalapeno pepper
 * 1 cup okra

Directions

 * 1) Add oil to large pot and heat over medium flame.
 * 2) Stir in flour.
 * 3) Cook, stirring constantly, until flour begins to turn golden brown.
 * 4) Slowly stir in all broth using wire whisk.
 * 5) Cook for two minutes. Broth mixture should not be lumpy.
 * 6) Add rest of ingredients except okra.
 * 7) Bring to boil, then reduce heat and let simmer for 20 to 30 minutes.
 * 8) Add okra and let cook for 15 to 20 more minutes.
 * 9) Remove bay leaf and serve hot in bowl or over rice.

Nutritional information
Per serving:
 * 165 Calories | 4g Total Fat | 1g Saturated Fat | 81mg Sodium | 11g Carbs | 2g Dietary Fiber | 51mg Cholesterol | 21g Protein
 * Carb Choices: ½