Chicken and Okra Gumbo

I'm from Louisiana so I love Gumbo.  Here is an easy low cal recipe that is delicious. I skipped the sausage and just made a small roux.  This cuts the calories but not the taste.

Crock Pot Chicken and Okra Gumbo

4 (4oz) chicken breast, cubed
8 cups okra, frozen
1 tbsp worchestire sauce
2 tsp onion powder
Slap ya mama (or other Cajun seasoning) to taste
2 cups old black coffee (I use what's left from the morning or even the day before)
4 cups water
salt and pepper to taste

 Add all of the ingredients to crock pot. Make a roux and add to crock pot (see recipe below).  Place on high and cook 8-10 hours (the longer it cooks the better).  You may have to thicken towards the end with 2 tbsp cornstarch and about 1/2 cup water.  Mix the cornstarch and water well then add some of the warm liquid from the gumbo before pouring it in so it doesn't clump. Do this at least an hour before ready to serve so it can come to a boil again.

How to make a roux

4 tbsp canola oil

1/2 cup all purpose flour

Pour oil in a cast iron pan. Mix in flour.  Cook over low to medium heat stirring constantly with a metal spoon.  Keep cooking until the desired color (I make mine dark. I stop cooking when the roux is about the color of  black coffee). This is a slow process.  Just be patient. Keep the fire low.  A roux can burn easily.

Makes 9 servings
Serving size: about 1 cup (probably a little more)
Calories per servings: 165 calories

Serve with 3/4 cup cauliflower for a total of 187 calories. Very delicious meal.