Cajun chicken gumbo
Serves 6 Q
Prep 20 mins Q
Cook 45 mins Q
4 tbsp olive oil 5 skinless chicken breasts, cut
into chunky pieces
1 onion, chopped
2 celery sticks, sliced
3 bay leaves
5 tbsp plain flour
4 tsp Cajun spice mix (or 1 tsp each paprika, ground cumin, ground chilli and dried basil)
600ml chicken stock (made with 2 stock cubes)
2 green peppers, deseeded and
cut into chunks 300g thickly sliced ham,
trimmed of any fat and diced 3 spring onions, sliced 2 tbsp parsley, roughly chopped
1 Heat 1 tbsp of the oil in a wide casserole or large frying pan and fry the chicken for a few mins to brown. Tip out onto a plate. Add the onion to the pan, with 1 tbsp more oil, and fry for 5 mins until almost softened. Add the celery and fry for another 2 mins, then tip out. Add the remaining oil, the bay leaves and flour to the pan, and cook into a paste. Carry on cooking, stirring constantly (with a splash of water if you need it), until golden brown, then stir in the spice for 2 mins.
2 Gradually stir in the stock until smooth and saucy. Return the chicken and veg to the pan, with the peppers, cover and simmer gently for 15 mins. Stir in the ham, cover and simmer gently for 10 mins.
Check for seasoning, then serve, sprinkled with the spring onions mixed with the chopped parsley.
PER SERVING 315 kcals, fat 11g, saturates 2g, carbs 17g, sugars 3g, fibre 3g, protein 37g, salt 3g