Chicken Gumbo

• 1 (3 1/2-ounce) bag boil-in-bag long-grain rice
• 1 bay leaf
• Cooking spray
• 2 bone-in chicken breast halves, skinned
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 2 cups fat-free, lower-sodium chicken broth
• 2 cups water
• 3 tablespoons all-purpose flour
• 2 1/2 tablespoons canola oil
• 3/4 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped celery
• 1 garlic clove, minced
• 1 cup frozen sliced okra, thawed
• 1/2 teaspoon Cajun seasoning
• 1/4 teaspoon hot pepper sauce
• 1/3 cup chopped green onions

Cook rice and bay leaf according to rice package directions, omitting salt and fat; drain. Discard bay leaf.

Heat a saucepan over medium-high heat, and coat pan with cooking spray. Sprinkle chicken with salt and black pepper. Sauté chicken in pan for 5 minutes. Add broth and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes. Remove chicken; shred. Reserve cooking liquid.

Cook flour and oil in a cast-iron skillet 15 minutes over medium heat, stirring constantly. Add onion, bell pepper, 1/2 cup celery, and garlic; cook for 4 minutes. Add cooking liquid, chicken, okra, Cajun seasoning, and hot sauce. Cook for 3 minutes. Serve over rice; sprinkle with green onions.