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Chicken gumbo

A low-fat Creole-inspired okra and green pepper stew with cayenne, paprika, cumin and thyme

  • Prep: 25 mins
    Cook: 35 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 242
  • Carbohydrates 12
  • Saturated Fat 2
  • Sugar 6
  • Protein 33
  • Fat 7
  • Fibre 4
  • Salt 0.7

Nutrition per serving

  • Calories 242
  • Carbohydrates 12
  • Saturated Fat 2
  • Sugar 6
  • Protein 33
  • Fat 7
  • Fibre 4
  • Salt 0.7

Ingredients

  • 1 tbsp olive oil
  • 500g skinless, boneless chicken thighs, cut into chunks
  • 1 onion, chopped
  • 1 green pepper, deseeded and chopped
  • 3 celery sticks, finely chopped
  • 1 garlic clove, finely chopped
  • ¼ tsp cayenne pepper
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp dried thyme
  • 1 bay leaf
  • 1 heaped tbsp plain flour
  • 400g can chopped tomatoes
  • 400ml chicken stock
  • 100g okra, cut into 2cm rounds
  • small handful sage, leaves chopped
  • crusty bread or microwave rice, to serve

Method

  1. Heat the oil in a large pan over a medium high heat. Add the chicken and cook in batches for about 5 mins to brown all over. Remove the chicken with a slotted spoon and set aside.

  2. Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. Return the chicken and any juices to the pan with the flour, stirring to coat everything. Pour in the tomatoes and stock, and bring to the boil, cook for 5 mins, then add the okra and half the sage. Turn down to a simmer, put on the lid and cook for 10 mins. Then season and serve, scattering the rest of the sage over.