This recipe can be found by clicking here (last accessed 18th November 2018) although I did change the quantities.
- 1/4 cup all-purpose flour
- 250g sausages cut in 1/4-inch pieces (the recipe called for low fat which I couldn’t find and good luck with 1/4 inch pieces…)
- 423g boneless, skinless chicken breasts cut in pieces
- 1 small onion chopped
- 1 tsp garlic minced
- 2 stalk celery chopped
- 2 Chicken stock pots and 700 ml hot water
- 8 fresh cut okra
- 1 tsp dried thyme leaves
- 1/4 tsp cayenne
- 4 green onions chopped
- Preheat oven 200ºF.
- Place flour on baking sheet and bake 20 minutes. Stir every 7–10 minutes or until dark nutty brown colour. Set aside.
- In large non-stick pot coated with non-stick cooking spray, stir-fry sausage over medium heat and cook until crispy brown. Set aside and remove any excess grease. Recoat skillet with non-stick cooking spray.
- Add chicken and cook, stirring until starting to brown and then add onion, garlic, and celery, cooking until tender. Stir in browned flour, stir continuously.
- Gradually add chicken broth, okra, thyme, cayenne, and season to taste. Bring to boil, lower heat and simmer 30 minutes or until chicken is tender. Add sausage and green onions cooking 5 more minutes.
Now this was quite an interesting one to make that I had been waiting for the right moment to do so. Baking the flour was something new for me, but actually the roux was smooth, creamy and tasty. I am not totally sure of the low calories it alleges in the original recipe, mainly because I sort of halved it and no way would it make 7 portions (the original made apparently 14 cups). I got 4 out of it and not large portions. I also ate it with rice as shown in the image on the website I took it from.