Do you know Georgia’s top farm commodity?
Guess again. Chickens! Georgia is the nation’s number one producer of this perfect protein.
Lean sources of protein are essential for muscle development (and great for curbing sugar cravings). We love learning new ways to use chicken, and a gumbo was just what the season ordered! As of yesterday, it’s officially fall and what better way to bring in the season than by pulling out your spice cabinet and plugging in your slow cooker. This recipe calls for a dutch oven, but you can easily adapt this to a slow cooker meal. It will feel and smell like fall in no time.
If you like, try adding chicken or turkey sausage to mix it up, and don’t forget to use the extra time you save by taking a walk in this weather!
2 1⁄2 pounds chicken, cut up
2 quarts of water
1⁄4 cup olive or canola oil
2 tablespoons flour
2 medium onions, chopped
2 stalks celery, chopped
1 green or red pepper, chopped
2 cloves garlic, minced
2-16 ounce cans unsalted diced tomatoes
2 cups sliced frozen okra
2 bay leaves
1 teaspoon dried basil
1 teaspoon salt (optional)
1-2 tablespoons spicy Mrs. Dash
1/12 teaspoon pepper
2-3 teaspoons hot pepper sauce
2 tablespoons green onion
5 cups cooked brown rice
1) Place chicken and water in Dutch oven or kettle. Cover and bring to boil. Reduce heat and simmer until chicken is tender (about 30-45 minutes.)
2) Remove chicken from broth and reserve broth. Bone and cube chicken. Set aside.
3) In Dutch oven, combine oil and flour. Mix until smooth. Cook over medium high heat for about 5 minutes or until copper brown. Add 2 cups broth and cook over high heat stirring constantly until thickened.
4) Add onions, garlic, celery, and green or red pepper and continue to cook and stir for 5 minutes.
5) Add tomatoes, okra, spices and hot sauce. Simmer for 1 1⁄2 hours.
6) Remove bay leaves before serving. Serve each portion over a 1⁄2 cup rice and garnish with green onion.
Calories: 339 Carbohydrate: 40 grams Protein: 24 grams Fat: 9 grams Cholesterol: 63 milligrams Sodium: 129 milligrams Fiber: 4 grams