Method:Boiling

1. Formula

1. 3 tablespoons cooking oil
2. 3 tablespoons flour
3. 1 onion, chopped
4. 2 ribs celery, chopped
5. 1 green bell pepper, chopped
6. 1 (10 ounce) package frozen sliced okra
7. 1 bay leaf
8. 1 1/2 teaspoons dried thyme
9. 1 teaspoon dried oregano
10. 2 teaspoons salt
11. 1/4 teaspoon fresh-ground black pepper
12. 1/4 teaspoon cayenne
13. 1 3/4 cups canned crushed tomatoes in thick puree
14. 1 quart canned low-sodium chicken broth or homemade stock
15. 1/2 pound smoked sausage, halved lengthwise and cut crosswise into 1/4-inch slices
16. 1 pound boneless skinless chicken breast, cut into 3/4-inch pieces
17. 3/4 cup long-grain rice

2. Nutrition Information

• Calories: 693 kcal
• Carbohydrates: 54 g
• Dietary Fiber: 5 g
• Fat: 33 g
• Protein: 43 g
• Sugars: 10 g

Please avoid eating too much Fat and Calories to keep fit and lose your weight.

3. Directions

1. In a large stainless-steel pot, heat the oil over moderate heat. Whisk in the flour and cook, whisking, until starting to brown, about 4 minutes. Reduce the heat to moderately low. Stir in the onion, celery, and bell pepper and cook until starting to soften, about 7 minutes. Add the okra, bay leaf, thyme, oregano, salt, black pepper, cayenne, and tomatoes. Cover and cook for 5 minutes.
2. Stir in the broth and the smoked sausage. Bring to a boil. Reduce the heat and simmer for 15 minutes. Add the chicken and cook until just done, 4 to 5 minutes longer. Remove the bay leaf.
3. Meanwhile, bring a medium pot of salted water to a boil. Stir in the rice and boil until just done, 10 to 12 minutes. Drain. Put a mound of rice in the center of each bowl. Ladle the gumbo around the rice.

4. Remark