Chicken gumbo

30-60 minutes 4 servings 400 kcal or less cajun chicken chicken stew gumbo recipes healthy stew lunch box lunch times lunchbox mains make ahead over an hour

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Source

Ingredients

1 tbsp olive oil

500g skinless, boneless chicken thigh , cut into chunks

1 onion , chopped

1 green pepper , deseeded and chopped

3 celery sticks, finely chopped

1 garlic clove , finely chopped

¼ tsp cayenne pepper

1 tsp smoked paprika

1 tsp ground cumin

1 tsp dried thyme

1 bay leaf

1 heaped tbsp plain flour

400g can chopped tomato

400ml chicken stock

100g okra , cut into 2cm rounds

small handful sage , leaves chopped

crusty bread or microwave rice, to serve

Method

Heat the oil in a large pan over a medium high heat. Add the chicken and cook in batches for about 5 mins to brown all over. Remove the chicken with a slotted spoon and set aside.

Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. Return the chicken and any juices to the pan with the flour, stirring to coat everything. Pour in the tomatoes and stock, and bring to the boil, cook for 5 mins, then add the okra and half the sage. Turn down to a simmer, put on the lid and cook for 10 mins. Then season and serve, scattering the rest of the sage over.