I’ve only recently discovered that I like gumbo.  So, when my Clean Eating magazine (June 2012) had a quick and easy recipe, I made a note to myself to make it as soon as the weather cooled.  

I’ve varied Clean Eating‘s recipe a tiny bit (mostly proportions, not so much the ingredients) and the result was a soup which even my doesn’t-like-green-stuff-son liked; he even asked for more!  The recipe made enough for dinner for my family of four with 6-8 servings leftover.

I appreciate quite a few things about this meal:

1. It’s high in protein and fiber.
2. It’s naturally low in fat.
3. It freezes well.
4. It tastes great as leftovers.
5. It’s a hearty soup and quite filling.
6. It introduced my husband, daughter, and son to okra.  It was a hit!
7. It look me less than half an hour to make–start to finish.

Ingredients

• 2 c brown rice, cooked
• 2 tsp olive oil
• 1/2 c yellow onion, chopped
• 2 cloves garlic, minced
• 1.25 – 1.5 lbs boneless, skinless chicken, cubed
• 4 c low-sodium chicken broth
• 28 oz boxed or jarred chopped tomatoes
• 12 oz frozen sliced okra
• 2 dried bay leaves
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/4 tsp sea salt
• 1/4 tsp fresh ground black pepper
• 1 c frozen corn

Preparation

• Cook brown rice according to the package.
• In a large saucepan, heat 2 tsp olive oil on medium-high.
• Add yellow onion and garlic.  Stir occasionally, until the onion is soft.  Be sure not to overcook or burn the garlic as it will turn bitter.
• Add chicken and cook until heated through and the outside is a golden brown.
• Add chicken broth, tomatoes, okra, bay leaves, oregano, thyme, salt, and pepper.  Bring to a simmer and cook, stirring occasionally.
• Add brown rice and corn.  Cook uncovered until heated through.
• Discard bay leaves and serve.

Variations

1. My husband would love to see this dish with shrimp instead of chicken.
2. The original recipe called for 2 cups of kale (added at the same time as the rice and corn).  I didn’t have any kale on hand, so I increased my rice, okra, and corn measurements as shown above.