• 1 lb. chicken pieces
• 1 cup water
• 1 cup chicken stock
• 2 tsp. vegetable oil
• 2 tsp. all purpose flour
• 1/3 cup onions, finely chopped
• 1/4 green bell pepper, seeded and finely chopped
• 2-3/4 tomatoes, peeled and chopped
• 5 ounces okra, cut into 1/4 inch pieces
• 2 Tbs. plus 2 tsp. long grain white rice, uncooked
• 3/4 celery rib, chopped
• 1/8 tsp. thyme
• 1/4 bay leaf

Bring chicken, water and stock to a boil in a heavy pot over medium high heat. Reduce heat to medium low, cover and simmer 30 minutes. Using a slotted spoon, transfer chicken to another bowl and set aside. Heat oil in large Dutch oven over low heat. Add flour and cook about 10 minutes, stirring frequently until roux is golden in color. Add onions and bell pepper and cook about 5 minutes, stirring frequently until onion is translucent. Slowly stir in warm stock. Increase heat to high, stirring until mixtures boils. Add chicken, remaining ingredients and salt and pepper to taste. Return to a boil. Reduce heat to low and simmer about 40 minutes, until mixture is thickened and chicken is cooked through.

Per serving: calories 231, fat 4.5g, 18% calories from fat, cholesterol 66mg, protein 30.0g, carbohydrates 16.8g, fiber 3.2g, sugar 5.1g, sodium 293mg, diet points 4.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.8, Fruit: 0.0, Bread: 0.4, Lean meat: 0.2, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 3.4

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The recommended wines are: Burgundy, Pinot Blanc, or Chardonnay.