This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.
||vegetable oil |
||low-sodium chicken broth |
|1 1/2 lbs
||chicken breast, skinless and boneless, cut into 1-inch strips|
||white potatoes (1/2 lb), cubed |
||onions, chopped |
||carrots (1/2 lb), coarsely chopped |
||celery, chopped |
||medium carrot, grated |
||garlic, finely minced |
||scallion, chopped |
||bay leaf |
||black pepper, ground |
||hot (or jalapeño) pepper |
||okra (1/2 lb), sliced into 1/2-inch pieces |
- Add oil to a large pot.
- Heat pot over medium flame.
- Stir in flour.
- Cook, stirring constantly, until flour begins to turn golden brown.
- Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.
- Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
- Add okra and let cook for 15 to 20 more minutes.
- Remove bay leaf.
- Serve hot in a bowl or over rice.
Makes 8 servings--Serving size: 3/4 cupCalories 165
Fat 4 g
Saturated fat 1 g
Cholesterol 51 mg
Sodium 81 mg
Advertisement and Marketing via Internet
|Source: NHLBI - LDL lowering cholesterol diet|