chicken gumbo

10 mL Western Family canola oil 2 tsp
1 large onion, diced 1
2 carrots, sliced 2
2 garlic cloves, minced 2
5 mL Cajun seasoning 1 tsp
15 mL Western Family all purpose flour 1 tbsp
1 14 oz/398 mL Western Family canned whole tomatoes
1 L Western Family 25% less sodium chicken broth 4 cups
500 mL chopped okra 2 cups
500 mL chicken, cooked and diced 2 cups
500 mL cooked Western Family brown rice 2 cups

1. In a large saucepan, heat oil over medium heat. Add onion and carrots and cook, stirring often, until vegetables are softened.

2. Add garlic and Cajun seasoning and stir until fragrant, about 30 seconds. Add flour and stir to coat vegetables. Add canned tomatoes and break up tomatoes with a spoon. Stir in broth, cover and increase heat to mediumhigh. Bring to a boil.

3. Add okra, cooked chicken and rice to saucepan. Return to a boil and simmer for 10 minutes. Serve or freeze for future meals.

Makes 8 servings.

Nutritional Analysis:
Calories 190 Protein 14 g Fat 4.4 g Carbohydrate 20 g Fibre 2.5 g