Chicken Gumbo(Low-Fat) - cooking recipe

Ingredients

3/4 c. all-purpose flour
4 (6 oz.) skinned chicken breast halves
2 qt. water
1 1/2 c. chopped onion
3/4 c. chopped green pepper
1/2 c. chopped celery
3 cloves garlic, minced
1/2 c. sliced green onions
1/4 c. chopped fresh parsley
2 bay leaves
1/2 tsp. salt
2 tsp. Creole seasoning
1 1/2 Tbsp. Worcestershire sauce
1 tsp. hot sauce
2 (10 oz.) pkg. frozen cut okra, thawed
3 1/2 c. hot cooked rice

Preparation

Place flour in a 10-inch cast-iron skillet.
Bake at 400\u00b0 for 1 hour, or until dark brown, stirring every 10 minutes.
Remove skillet from oven; set aside.
Combine chicken and water in a large Dutch oven; cook for 20 minutes, or until chicken is tender. Remove chicken and broth from Dutch oven; set aside.
Combine onion, green pepper, celery, garlic and 1/3 cup chicken broth in Dutch oven.
Cook over medium heat for 10 to 12 minutes, or until vegetables are tender.
Add browned flour and 1 cup chicken broth; stir until blended.