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Ingredients Jump to Instructions ↓

  1. 1 tb Vegetable oil

  2. 1 lg Onion, finely chopped (1 -cup)

  3. 1 Clove garlic, finely chopped

  4. 1 Sweet red pepper, finely -chopped (1 cup)

  5. 2 tb Toasted all-purpose flour

  6. 1 cn One-third-less-salt chicken -broth (14 1/2 oz)

  7. 3/4lb Boneless, skinned chicken -breasts, cut into 1 Inch pieces 3 oz Diced ham (1/2 cup)

  8. 1 cn Tomatoes, drained and -chopped (16 oz)

  9. 1 Bay leaf

  10. 1/2ts Leaf thyme, crumbled

  11. 1/4ts Ground black pepper

  12. 1/8ts Ground hot red pepper

  13. 1 Pkge frozen cut okra, thawed -(10 oz)

  14. 1 1/2c Plain cooked rice

Instructions Jump to Ingredients ↑

  1. + Directions : *NOTE: To toast flour, preheat oven to very hot (500F). Line a small cookie sheet with foil, turning up the foil edges. Spread the flour in a thin layer over the foil. Bake for 8 to 10 minutes, stirring occasionally, until light brown. Cool. Heat the oil in a large nonstick saucepan over medium heat. Add the onion and garlic. Saute for 2 minutes. Add the sweet red pepper; saute for 2 minutes. Stir in the flour until mixed. Stir in the broth. Add the chicken, ham, tomatoes, bay leaf, thyme, black pepper and hot red pepper. Bring to a boil. Lower the heat and simmer for 20 minutes. Add the okra; simmer for 10 minutes. Ladle into soup bowls. Add 1/3 cup rice to each bowl. Makes 4 servings (6 cups). Nutrient Value per Serving: 326 Calories; 30 g Protein; 7 g Fat; 34 g Carbohydrate; 796 mg Sodium; 62 mg Cholesterol Exchanges: 1/4 starch/bread, 3 vegetables, 3 lean meat [FAMILY CIRCLE; Sept 25, 1990] Posted by Fred Peters.

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