Chicken Gumbo - cooking recipe

Ingredients

3/4 c. all-purpose flour
4 (6 oz.) skinned chicken breast halves
2 qt. water
1 c. chopped onion
1/2 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 dried whole bay leaves
2 tsp. creole seasoning
1/2 tsp. salt
1 1/2 Tbsp. reduced sodium Worcestershire sauce
1 tsp. hot sauce
2 (10 oz.) pkg. frozen cut okra, thawed
3 1/2 c. hot cooked rice, cooked without salt or fat

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 from oven and set aside.
Combine chicken and water in a large Dutch oven; cook 20 minutes or until chicken is tender.
Remove chicken and broth from Dutch oven and reserve.
Combine onion, green pepper, celery, garlic and 1/3 cup chicken broth in Dutch oven. Cook over medium heat 10 to 12 minutes or until vegetables are tender, add browned flour and 1 cup chicken broth; stir until blended.
Gradually stir in remaining broth; add green onions and next 7 ingredients.
Remove chicken from bones and chop into bite-size pieces.
Add to Dutch oven.
Cover and simmer 1 hour, stirring occasionally.
Remove bay leaves.
Serve gumbo with rice. Yield:
10 servings (228 calories per 1 cup serving with 1/3 cup rice.)