James's Boneless Breast Gumbo
1 lb boneless skinless chicken breasts
1 tsp Cajun or Creole seasoning
1 tsp dried thyme leaves
2 tbl vegetable oil
1 med onion coarsely chopped
1 x green bell pepper coarsely chopped
1 cup thinly-sliced or julienned carrots
1/2 cup thinly-sliced celery
4 x garlic cloves minced
2 tbl all-purpose flour
1 can fat-free reduced-sodium chicken broth (14 oz)
1 can no-salt-added stewed tomatoes - (14.5 oz) undrained
1/2 tsp hot pepper sauce
2 cup hot cooked rice
1/4 cup chopped fresh parsley (optional)
Additional hot pepper sauce (optional)
Method :
Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning
and thyme; toss well. Set aside.
Heat oil in large saucepan over medium-high heat. Add onion, bell pepper,
carrots, celery and garlic to saucepan; cover and cook 10 minutes or until
vegetables are crisp-tender, stirring once. Add chicken; cook 3 minutes,
stirring occasionally.
Sprinkle mixture with flour; cook 1 minute, stirring frequently. Add chicken
broth, tomatoes and pepper sauce; bring to a boil over high heat.
Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no
longer pink in center, vegetables are tender and sauce is slightly thickened.
Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with
parsley and serve with additional pepper sauce, if desired.
This recipe yields 4 servings.
galumph: to move in a clumsy manner or with a heavy tread.