CHICKEN AND OKRA GUMBO

Free fast weight loss recipes, protein diets, weight charts, free gifts and much more!

2          skinless boneless chicken breast halves
2          tablespoon olive oil
2          cups chopped okra
1          medium chopped onion
2          sticks chopped celery
1          medium chopped green bell pepper
1          15 ounce chopped can tomatoes
4          cloves crushed garlic
1          tablespoon Worcestershire sauce
1/2       teaspoon Creole seasoning
1/2       cup cooked rice
3          quarts water

GARNISH
1/4       teaspoon file (optional)
1          tablespoon chopped scallions

Heat half of the oil in a heavy-bottomed casserole dish. Dust the chicken with flour and brown for 4-6 minutes on each side. Remove and set aside in a warm place. Add the rest of the oil and sauté the okra for 10 minutes stirring constantly. Add the onion, celery, bell pepper and garlic and continue to cook for 1-2 minutes. Add the chicken, tomatoes, Worcestershire sauce, seasonings and water and bring to a boil. Reduce the heat, cover the pan and simmer for 2 hours or until the chicken is tender. Skim excess fat and serve with rice in soup bowls. Garnish with chopped scallions and a sprinkling of file, if available.

Notes: Excellent source of Vitamin C, B6 and Folacin.
Good source of Vitamin A, B1 and Niacin.

Serves 6
Prep Time: 0:20
Cooking Time: 2:00
Total Calories 109
Protein 9g
Carbohydrate 13g
Fat 3g
Cholesterol 17mg
Dietary Fiber 2g
%Calories from Fat 24%

How much should I weigh? Conversions Appetizers and dips Beans Beverages and Shakes Breads, Cookies, Cakes and Pies Desserts, Fruits and Ices Fish and Shellfish Meat Pasta and Rice Poultry Salads and Relishes Sandwiches Sauces and Salad Dressings Soups and Broths Vegetables and Vegetarian Dishes

<a href="http://us-ads.openx.net/w/1.0/rc?cs=4f8e72ef18b53&cb=INSERT_RANDOM_NUMBER_HERE" ><img src="http://us-ads.openx.net/w/1.0/ai?auid=169669&cs=4f8e72ef18b53&cb=INSERT_RANDOM_NUMBER_HERE" border="0" alt=""></a>
	Tweet

Independent Herbalife Distributor of (www.Herbalife.com)