Ingredients:
3 1/2 lb fryer, cut up
1 salt and cayenne to taste
10 tbsp flour
1 oil
5 cl garlic, minced
1 onion, chopped
1/2 cup chopped green pepper
4 stalks celery, chopped
3 qt water
Instructions:
Season fryer pieces with salt and red pepper. Sprinkle chicken with 2
tablespoons flour. In a large skillet over medium-high heat, saute
chicken in enough oil to cover the bottom of the pan. Cook chicken
until golden brown. Transfer chicken to a large pot and drain oil
from skillet, reserving drippings.
To the skillet, add about 5 tablespoons of reserved drippings and
remaining 8 tablespoons of flour. Cook, stirring constantly, over
medium-low heat until roux is smooth and golden brown, about 20
minutes or longer. Be careful not to burn the roux! To the cooked
roux, add garlic, onion and cook until soft. Add roux and onion to
the chicken in the large pot. Add green pepper, celery and water to
the large pot and simmer about 2 hours, stirring occasionally. Season
with salt and cayenne pepper to taste. Serve over hot rice.
Servings: 4
Chicken is ideal
for weight loss
and dieting
Healthy eating is far better than strict dieting, and weight loss achieved by a change of lifestyle lasts far longer than 'faddy' diets that are difficult to adopt for long periods.
Cooking more low fat chicken can enable you to lose weight gradually as part of a a controlled and healthy diet.
"If I didn't start painting, I would have raised chickens." - Grandma Moses
Luciles Chicken Gumbo Recipe provided by Recipes To-Go
More information on low carb and low fat diets:Open Directory: Yahoo: |
