My husband talks longingly about his Aunt Helen Rose’s Chicken Gumbo. I mentioned to her that I wish I could make her famous dish, but it takes too long, so she sent me this quick version. My husband’s verdict is that it’s great.

The key to good gumbo is cooking the oil and flour together to form a rich, light-brown roux. This gives the gumbo its distinctive flavor. Okra gives gumbo its texture. When cooked, okra gives off a thick liquid that acts as a thickener for soups and sauces. Use fresh okra if you can. It’s available in most supermarkets.

This dish improves with age, so, if you have time, make extra and freeze it for another quick dinner.

Although it is tasty, my gumbo makes no claims to authenticity.

Aunt Helen Rose’s Chicken Gumbo

Vegetable cooking spray 3/4 pound skinless chicken breast with bones, cut into several pieces 1/4 pound okra, thinly sliced (about 1 cup) 1 cup frozen chopped or diced onion 1 cup frozen or diced sweet green bell pepper 1 rib celery, sliced (1/2 cup) 1 teaspoon minced garlic 1 tablespoon canola oil 1 tablespoons flour 2 1/2 cups water 1/4 teaspoon cayenne pepper 1 cup canned diced tomatoes, drained 1/2 cup frozen lima beans 4 large cooked, shelled shrimp (1/4 pound) Salt and freshly ground black pepper, to taste

For the table:

Worcestershire sauce, for serving Hot pepper sauce, for serving

Heat a large, nonstick sauce pan over medium-high heat and coat with cooking spray. Brown the chicken on all sides, for about 2 to 3 minutes. Remove the chicken and set aside.

Add the okra, onion, bell pepper, celery and garlic to the pan. Saute for 3 minutes. Remove the vegetables and set aside. Add the oil, then the flour. Blend well and cook slowly until the flour is a rich, brown color. Add the water, little by little, stirring to remove any lumps. Bring to a simmer.

Add the cayenne and tomatoes and return the vegetables to the pan. Mix well and add the lima beans and chicken. Cover and simmer for 8 to 10 minutes. A meat thermometer should read 165 degrees. Add the shrimp, cover and remove from the heat to warm the shrimp while you make the rice. Season the gumbo with salt and pepper, then spoon the rice into large soup bowls and serve the gumbo on top. Serve Worcestershire and hot pepper sauce at the table.

Makes 2 servings.

Nutrition information per serving: 454 calories, 13 grams fat (2 grams saturated), 167 milligrams cholesterol, 46 grams protein, 39 grams carbohydrates, 9 grams dietary fiber, 479 milligrams sodium.

Brown Rice

1 package microwaveable brown rice Salt and freshly ground black pepper, to taste

Cook rice according to package directions. Measure 1 cup cooked rice and save the remaining rice for another meal. Season with salt and pepper. Serve with the gumbo.

Makes 2 servings.

Nutrition information per serving: 120 calories, 2 grams fat (0 saturated), 0 cholesterol, 3 grams protein, 20 grams carbohydrates, 1 gram dietary fiber, 8 milligrams sodium.

SHOPPING LIST

To buy: 3/4 pound skinless chicken breast with bones, 4 large shrimp (about 1/4 pound), 1/4 pound okra, 1 package frozen chopped or diced onion, 1 package frozen chopped or diced sweet green bell pepper, 1 small bunch celery, 1 small can diced tomatoes, 1 package microwaveable brown rice and 1 small bag frozen lima beans.

Staples: Flour, canola oil, minced garlic, vegetable oil spray, Worcestershire sauce, hot pepper sauce, cayenne pepper, salt and black peppercorns.

Helpful Hints:

Ask the butcher to cut the chicken into a few pieces. Frozen okra may be substituted for fresh. Minced garlic can be found in the produce section of the market. Countdown:

Make gumbo. While gumbo cooks, make rice.

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