My husband always 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 for another quick dinner.

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

This meal contains a total of 574 calories per serving with 23 percent of calories from fat.

AUNT HELEN ROSE’S CHICKEN GUMBO

Vegetable oil spray

[ ] pound skinless chicken breast with bones, cut into several pieces

[ ] pound okra, thinly sliced (about 1 cup)

1 cup frozen chopped/diced onion

1 cup frozen/diced green bell pepper

1 celery stalk, sliced ( cup)

1 teaspoon minced garlic

1 tablespoon canola oil

1 tablespoons flour

2 cups water

teaspoon cayenne pepper

1 cup canned diced tomatoes, drained

cup frozen lima beans

4 large cooked shelled shrimp ( pound)

Salt and freshly ground black pepper

For the table

Worcestershire sauce

Hot pepper sauce

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

Add okra, onion, bell pepper, celery and garlic to the pan. Saute 3 minutes. Remove vegetables and set aside.

Add oil, then flour. Blend well and cook slowly until flour is a rich brown color. Add water, little by little, stirring to remove any lumps.

Bring to a simmer. Add cayenne and tomatoes and return vegetables to the pan. Mix well and add lima beans and chicken.

Cover and simmer 8 to 10 minutes. A meat thermometer should read 165 degrees.

Add shrimp, cover and remove from heat to warm shrimp while you make the rice.

Add salt and pepper to taste to the gumbo, then spoon rice into large soup bowls and serve gumbo on top. Serve Worcestershire and hot pepper sauce at the table.

Makes 2 servings.

Per serving: 454 calories (26 percent from fat), 13.2 g fat (1.8 g saturated, 6.5 g monounsaturated), 167 mg cholesterol, 46.2 g protein, 39.4 g carbohydrates, 8.6 g fiber, 479 mg sodium.

Linda Gassenheimer, the author of 14 cookbooks, can be reached by email from her website, LindaDinnerInMinutes.com. Her newest cookbooks include “The Flavors of the Florida Keys” and “Mix ’n’ Match Meals in Minutes for People with Diabetes.”