6 servings

¼ c. canola oil
4 chicken breasts, boneless and skinless, cubed
¼ c. flour
1 15-oz. can tomatoes with juice
½ c. chopped onion
½ c. lean ham, chopped
½ c. bell pepper, chopped
1 bay leaf
½ c. celery, chopped
1 T. file powder (optional)
2 garlic cloves, finely minced
3 c. cooked brown rice
2 cubes chicken bouillon
cayenne pepper to taste
6 c. water

In a large cooking pot, heat oil until surface just shimmers; add flour slowly, stirring constantly with a whisk. Cook until mixture is toast-colored, then add onion, bell pepper, and celery and stir until onions begin to turn golden. Add garlic, salt, water, chicken, tomatoes, ham, and bay leaf, and simmer for about 45 minutes.

Remove bay leaf and serve gumbo over ½ c. rice. Season with file powder and cayenne pepper.

Note: Bouillon can be powdered (2 tsp.); can also use chicken bouillon with tomato flavor. If using canned chicken broth, use instead of water and omit the bouillon cubes or powder.

Nutrition information per serving:
Calories 340, Total fat 12 g, Saturated fat 1.5 g, Cholesterol 50mg, Sodium 460 mg, Total carbohydrate 33g, Dietary fiber 3g, Sugars 3g, Protein 24g, Vitamin A 10%, Calcium 4%, Vitamin C 45%, Iron 10%