Chicken Gumbo(Low-Fat)

• 3/4 c. all-purpose flour
• 4 (6 oz.) skinned chicken breast halves
• 2 qt. water
• 1 1/2 c. chopped onion
• 3/4 c. chopped green pepper
• 1/2 c. chopped celery
• 3 cloves garlic, minced
• 1/2 c. sliced green onions
• 1/4 c. chopped fresh parsley
• 2 bay leaves
• 1/2 tsp. salt
• 2 tsp. Creole seasoning
• 1 1/2 Tbsp. Worcestershire sauce
• 1 tsp. hot sauce
• 2 (10 oz.) pkg. frozen cut okra, thawed
• 3 1/2 c. hot cooked rice

1. Place flour in a 10-inch cast-iron skillet.
2. Bake at 400u0b0 for 1 hour, or until dark brown, stirring every 10 minutes.
3. Remove skillet from oven; set aside.
4. Combine chicken and water in a large Dutch oven; cook for 20 minutes, or until chicken is tender. Remove chicken and broth from Dutch oven; set aside.
5. Combine onion, green pepper, celery, garlic and 1/3 cup chicken broth in Dutch oven.
6. Cook over medium heat for 10 to 12 minutes, or until vegetables are tender.
7. Add browned flour and 1 cup chicken broth; stir until blended.

allpurpose, chicken, water, onion, green pepper, celery, garlic, green onions, fresh parsley, bay leaves, salt, creole seasoning, worcestershire sauce, hot sauce, rice

Taken from www.cookbooks.com/Recipe-Details.aspx?id=518883 (may not work)