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:
- It’s high in protein and fiber.
- It’s naturally low in fat.
- It freezes well.
- It tastes great as leftovers.
- It’s a hearty soup and quite filling.
- It introduced my husband, daughter, and son to okra. It was a hit!
- It look me less than half an hour to make–start to finish.
- 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
- 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.
- My husband would love to see this dish with shrimp instead of chicken.
- 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.