This easy-to-make main dish helps to increase the
amount of vegetables you eat and can be made all in
1 tsp vegetable oil
1/4 cup flour
3 cups low-sodium chicken broth
1 1/2 lbs chicken breast, skinless and
boneless, cut into 1-inch strips
1 cup white potatoes (1/2 lb), cubed
1 cup onions, chopped
1 cup carrots (1/2 lb), coarsely chopped
1/4 cup celery, chopped
1/2 medium carrot, grated
4 cloves garlic, finely minced
2 stalks scallion, chopped
1 whole bay leaf
1/2 tsp thyme
1/2 tsp black pepper, ground
2 tsps hot (or jalapeño) pepper
1 cup okra (1/2 lb), sliced into 1/2-inch pieces 17
1. Add oil to a large pot.
2. Heat pot over medium flame.
3. Stir in flour.
4. Cook, stirring constantly, until flour begins to
turn golden brown.
5. Slowly stir in all the broth using a wire whisk and
cook for 2 minutes. The mixture should not be lumpy.
6. Add all ingredients except okra. Bring to a boil,
then reduce heat and let simmer for 20 to 30
7. Add okra and let cook for 15 to 20 more minutes.
8. Remove bay leaf.
9. Serve hot in a bowl or over rice.
Chunky Haddock Gumbo
* ½ green pepper, chopped
* ½ cup each basil, oregano and thyme
* 2 carrots, diced
* 2 tsp Cajun seasoning
* 1 stalk celery, chopped
* 1 bay leaf
* 2 onions, chopped
* ¼ cup uncooked long grain rice
* 1 (400 g) pkg. HIGH LINER Frozen Haddock Fillets, thawed
* 1 tsp salt
* 2 cloves garlic, minced
* 1 tbsp butter
* 1 (28 oz/796 mL) can diced tomatoes, with liquid
1 Cut thawed fish block into chunks; set aside.
2 In large saucepan, cook onions, celery, carrots, green pepper and garlic in butter until softened, about 5 minutes.
3 Add remaining ingredients (except fish) and 3 cups/750 mL water and bring to a boil.
4 Reduce heat, cover and simmer for 20 minutes or until vegetables are tender and rice is cooked.
5 Add fish and cook 5 minutes longer or until fish is opaque.
6 Remove bay leaf and serve with crusty bread.
Chicken Gumbo (Pressure Cooker)
1 tablespoon olive oil (up to 2 tbsp)
1 pound smoked turkey sausage
2 1/2 pounds chicken drumsticks & thighs (up
to 3 lbs) -- skinned
1 large onion -- coarsely chopped
2 cloves garlic -- minced
1 large green pepper -- diced
2 stalks celery -- coarsely chopped
1 can tomatoes with juice (28 oz.) --
3/4 teaspoon dried thyme
2 bay leaves
1/8 teaspoon cayenne pepper -- or to taste
1 pkg frozen baby okra (10 oz.) --
2 1/2 tablespoons file powder (up to 3 tbsp)
salt and pepper -- to taste
1/2 cup unsalted roasted cashew -- optional
Cut Turkey sausage into 1/2 inch slices
Heat 1 tablespoon of oil in the cooker, and brown the
sausage slices well on both sides in batches, adding
more oil if needed. Set browned sausages aside. In the
fat remaining in the cooker brown the chicken parts
in batches. Set aside. Saute the onions and garlic
until the onion becomes soft, about 1-2 minutes. Stir
in the green pepper, celery, tomatoes, thyme, bay
leaves, cayenne pepper, and the reserved sausages, and
chicken. scrape up any browned bits sticking to the
bottom of the cooker.
Lock the lid in place and over high heat bring to high
pressure. Adjust heat to maintain high pressure and
cook for 9 minutes. Reduce pressure with a quick
release method. Remove the lid, tilting it away from
you to allow any excess steam to escape. Stir in the
okra and cook over moderate heat until it is tender,
about 3 to 5 minutes. Turn off the heat; gradually
sprinkle in the file powder, stirring, until the sauce
thickens. Remove the bay leaves and add salt and
pepper to taste before serving. Garnsih with roasted
cashew, if desired.
Recipe By :National Heart, Lung and Blood Institute
Serving Size : 6 Preparation Time :0:20
Categories : entree poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 pounds skinned chicken -- cut up
8 cups water
1/8 teaspoon chili powder
1/8 teaspoon pepper
1/4 cup onion -- diced
1/2 cup brown rice
1/4 cup dried parsley -- chopped
10 ounces frozen okra
2 celery stalk -- diced
3 carrot -- diced
1/2 green bell pepper -- diced
10 ounces frozen corn
1 pound tomato -- chopped
Cover chicken with water (about 8 cups) and simmer for 20 minutes.
Turn off heat. Remove chicken pieces from stock. Remove meat from
bones and dice meat. Skim fat from broth. Add meat and remaining
ingredients to broth and simmer until rice is cooked and vegetables
are tender (about 1 hour). If thicker broth is desired, blend 2-4
tablespoons water with 1-2 tablespoons cornstarch and mix into
broth, heating until thickened.
Cajun Shrimp And Oyster Gumbo~~
Yield: 6 Servings
2 c Stock (recipe below)
3 tb Oil
1/4 c Flour
1/2 c Chopped onion
1 ts Minced garlic
3/4 c Chopped green bell pepper
1/4 c Chopped parsley
1/4 ts Salt
1/2 ts Dried thyme
1/4 ts Cayenne pepper
1/4 ts Hot pepper sauce
16 oz Can tomatoes with juices
10 oz Frozen okra,thaw,cut across
1 lb Medium shrimp,clean,devein
1 pt Shucked oysters
3 c Hot cooked rice
To make roux: Combine flour and oil in a large heavy
pan or Dutch oven.
Cook and stir over medium high heat until roux
turns a dark,rich red brown color but is not scorched,
15 to 20 minutes.
Stir in onion and garlic; cook and stir until soft.
Add green pepper, parsley,salt,thyme,cayenne pepper and pepper
sauce.Cook and stir 5 minutes longer.
Gradually,whisk in about 2 cups warm stock and
tomatoes.Return to a boil and simmer 20
minutes,stirring occasionally.Add okra;simmer just until okra is
tender,about 5 minutes.Add shrimp and oysters.Simmer just until edges
of oysters curl and shrimp is pink and opaque,5 to 8 minutes.Do
not overcook seafood.Remove from heat.To serve,mound hot rice in
soup plates and ladle gumbo over the top.
Stock: In a large stock pot,combine 2 quarts water,2
slices lemon,2 dried red chilies,1/4 teaspoon salt,1 bay leaf,1/2
teaspoon dried thyme,shrimp shells and oyster liquor.Bring to a
boil.Cook at a low boil,uncovered,until mixture is reduced to about 3
cups,about 25 to 30 minutes.Strain and discard seasonings and shrimp