NUTRITION AUTHOR
Darryl Payne, Jr., Whole Foods Market—Lamar
JANUARY 2022
RECIPE OF THE MONTH n This gumbo is greatly reduced in fat by eliminating
the traditional method of producing the roux. This is perfect for batch cooking and to stay warm on cold winter evenings.
L IT E C HICK EN GUMBO INGREDIENTS: 2 tbsp. olive oil 1 large yellow onion, sliced ½ cup garlic cloves ½ cup all-purpose flour 2 qts. vegetable stock 5 stalks celery, diced 1 large bell pepper, small diced ½ rotisserie chicken, meat pulled 1 bay leaf 1⁄3 lb. fresh okra, sliced 1 tbsp. Creole Seasoning ½ tsp. salt ½ bunch green onions, sliced diagonally ½ bunch Italian parsley, chopped PREPARATION: 1. In a medium skillet, heat the olive oil and sauté the onions and garlic for about 10 minutes to caramelize. Blend with ½ cup of water until smooth and set aside. 2. In a 4-quart pot, sauté the celery and bell pepper on a medium heat with ¼ cup of vegetable stock until soft. Add the flour and continuously stir for 5 to 10 minutes to develop a dark brown roux. Add the onion-garlic puree and stir for another 3 minutes. 3. Add the remainder of the stock, chicken, bay leaf, okra and seasonings. Cover and let simmer for at least 30 minutes, stirring occasionally. The longer it simmers, the more the flavors will develop. Simmer for up to 2 hours. 4. Serve with brown or white rice and garnish with the green onions and parsley.
JANUARY 2022
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