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Chicken Gumbo II

Ingredients: 

1 chicken - (4 to 5 lbs) cut in pieces,
skin and fat removed
2 tablespoons flour
2 tablespoons oil
1 large onion chopped
1 cup chopped celery
6 cups water
1 teaspoon salt (optional)
Freshly-ground black pepper to taste
1 cup diced carrots
1 can crushed tomatoes - (28 oz)
1 teaspoon cumin
1/2 teaspoon ground coriander
1/2 teaspoon cayenne
1/2 cup frozen corn niblets
1 1/2 cups diced skin-on red potatoes
2 packages frozen okra - (10 oz ea)
1 sprig fresh thyme
1/4 cup chopped fresh parsley

Yield: 

1

Method: 

Dredge chicken in flour. Heat oil in large pot. Brown chicken on all sides. Remove.

Add onion to pot and cook, stirring, until limp. Add celery and cook, stirring, 3 minutes.

Return chicken to pot. Add water, salt, pepper, carrots, and tomatoes. Bring to boil, cover, and simmer 1 hour.

Remove chicken, cut meat from bones, and dice. Add to soup with cumin, coriander, cayenne, corn, potatoes, okra, and thyme. Simmer 30 minutes. Stir in parsley and serve.

This recipe yields 10 servings. Serving size: 1 1/2 cups.

Exchanges Per Serving: 3 Lean Meat, 2 Vegetable, 1 Starch.

Nutrition Facts: Calories 309; Calories from Fat 90; Total Fat 10g; Saturated Fat 2g; Cholesterol 83mg; Sodium 737mg; Without Added Salt 496mg; Carbohydrate 23g; Dietary Fiber 3g; Sugars 5g; Protein 31g.