Okra or ladies’ fingers is an excellent source of fibers, minerals and vitamins and fibers. According to okra-nutrition.com, okra can reduce the risk of a range of conditions including obesity, diabetes, and cardiovascular disease.
CHICKEN GUMBO WITH LADIES’ FINGERS
This is a traditional southern Louisiana gumbo. Get in the true spirit of gumbo and serve this dish with steamed white rice or potato salad. I break away from tradition and serve my gumbo with fried okra on top.
1 (3 lb.) chicken, 2 teaspoons white pepper, 2 teaspoon seasoning salt, 1/2 teaspoon granulated garlic, 1 teaspoon ground mustard, 1 1/2 teaspoon smoked paprika, 1/2 pound chicken gizzards, cleaned and roughly chopped, 1 (10 1/2 oz.) can stewing tomatoes, 3/4 pound fresh okra, cut into 1/2 inch slices, 1 cup white onions, chopped, 3/4 cup celery, chopped, 3/4 cup green onions, 1/2 cup green bell pepper, chopped, 3 minced garlic cloves, 9 cups chicken stock, 2 cups andouille, cut into 1/2 inch slices, 2 bay leaves, 1 1/2 cups vegetable oil, 1 1/2 cups flour, 2 cups cooked white steamed rice and 2 cups potato salad.
Wash and cut up the chicken. In a large bowl mix all the dry seasonings, mix well. Literally, season the chicken and rub the seasonings into the chicken. Add the flour to the bowl of dry seasonings. Dredge the chicken pieces in the flour. In a large pot add the oil. When the oil is hot (350 degrees) add the chicken, skin side down and fry until golden brown on both sides. Remove from the skillet and drain on a wire rack. Remove the oil from the skillet, retain 1/4 cup. Add 1/4 cup of the flour and stir with a whisk until the flour is a medium brown. Continuously stirring to ensure it does not burn. Add the vegetables, except the okra to the flour mixture (roux). Remove from the heat. Get out a large pot add the broth and the gizzards to the broth, bring to a boil. Add approximately 1/2 of the roux to the pot, continue to stir until mixed well. Add the sausage, and chicken, cook for 30-40 minutes. Add the stewing tomatoes and cook another 10 minutes. Taste add salt and pepper as needed. Cut and sauté the okra, set aside. Add okra 2-3 minutes before serving.