CHICKEN GUMBO
This makeover recipe has great flavor and plenty of vegetables! It uses chicken breast, which is lower in fat than other parts of the chicken, like the thigh or skin.
Ingredients
- 3 cups low-sodium chicken broth1/4 cup flour
- 11⁄2 pounds chicken breast, skinless and boneless, cut into 1-inch strips
- 1 cup white potatoes, cubed
- 1 cup onions, chopped
- 1 cup carrots, coarsely chopped
- 1⁄4 cup celery, chopped
- 1⁄2 medium carrot, grated
- 4 cloves garlic, finely minced
- 2 stalks scallions, chopped
- 1 whole bay leaf
- 1⁄2 teaspoon ground black pepper 2 teaspoons hot pepper
- 1 cup (1⁄2 pound) okra, sliced into 1⁄2-inch pieces
Directions
Add oil to a large pot over medium heat. Stir in flour. Cook stirring constantly until flour begins to turn golden brown.
Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should be smooth. Add all ingredients except okra.
Bring to a boil then reduce heat and let simmer for 20 to 30 minutes. Add okra let cook for 15 minutes. Remove bay leaf. Serve hot in bowl or over rice.
SMOTHERED GREENS
This makeover recipe substitutes high-sodium, high-fat meats with smoked, skinless turkey breast. This way you keep the flavor but reduce the fat and sodium.
- 2 pounds greens (collard, mustard, turnip, kale, or mixture)
- 3 cups water
- 1⁄4 pound smoked turkey breast, skinless
- 1 tablespoon hot pepper, freshly chopped
- 1⁄4 teaspoon cayenne pepper
- 1 teaspoon cloves, ground
- 2 cloves garlic, crushed
- 1⁄2 teaspoon thyme
- 1 stalk scallion, chopped
- 1 teaspoon ginger, chopped
- 1⁄4 cup onion, chopped
Directions
Prepare greens by washing thoroughly and removing stems. Tear or slice leaves of greens into bite-sized pieces. Place all ingredient except greens into large saucepan and bring to a boil. Add greens to turkey stock. Cook 20 to 30 minutes until tender.