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Healthy Chicken Gumbo

I remember watching Emeril Lagasse murder a cottage pie. Adding ingredients to a traditional British dish that should just never have been there. After thinking about it I guess he wasn’t showing the “traditional” recipe, just his interpretation of it. It is with this thought in mind and the fact that I wanted to cook something quick and healthy,  I share with you today.

Ever get home from work with the thought “chicken again” Sure it’s healthy, but you just get tired of grilled chicken. here is a fabulous recipe, cheap, tasty, healthy and easy to make for mid-week dinners and perfect for Superbowl Sunday when you have friends over.

Healthy Chicken Gumbo

Serves 2

2 boneless, skinless chicken breasts, cut into bite size pieces

1 red bell pepper, seeded and chopped

1 onion, peeled and chopped

3 ribs celery, chopped

4 cloves garlic, minced

¼ cup olive oil

1/3 cup flour

3 tsp Cajun seasoning

2 cups chicken broth

¼ cup green onions, chopped fine

In a heavy based ban add the oil and flour over a medium heat stirring every few minutes. Once the flour and oil start turn color you will need to constantly stir. The “roux” needs to be a color between caramel and milk chocolate, but don’t overcook.

Once the color has been reached quickly add the onion, pepper, celery and garlic and stir. Then stir in the chicken broth and Cajun seasoning followed by the chicken. Bring to a boil, stir, place a lid on top and reduce to a simmer and cook for about 30-40 minutes stirring occasionally.

Serve over brown rice or whole wheat pasta and sprinkle with the green onions to garnish.

 

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