This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.

• 1 tsp vegetable oil
• 1/4 cup flour
• 3 cups low-sodium chicken broth
• 1 1/2 lbs chicken breast, skinless and boneless, cut into 1-inch strips
• 1 cup white potatoes (1/2 lb), cubed
• 1 cup onions, chopped
1 cup carrots (1/2 lb), coarsely chopped
• 1/4 cup celery, chopped
• 1/2 medium carrot, grated
• 4 cloves garlic, finely minced
• 2 stalks scallion, chopped
• 1 whole bay leaf
• 1/2 tsp thyme
• 1/2 tsp black pepper, ground
• 2 tsps hot (or jalapeño) pepper
• 1 cup okra (1/2 lb), sliced into 1/2-inch pieces

• Add oil to a large pot.
• Heat pot over medium flame.
• 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 not be lumpy.
• Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
• Add okra and let cook for 15 to 20 more minutes.
• Remove bay leaf.
• Serve hot in a bowl or over rice.

Sodium	81 mg
Calories:	165
Cholesterol:	51 mg
Saturated Fat	1 Gram(s)
Fat:	4 Grams

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