Low-Fat Chicken Gumbo
["1/2 c. dehydrated onions", "1/2 c. cornstarch", "4 chicken breasts, skinned and deboned", "2 qt. water", "2 or 3 Tbsp. gumbo file", "salt and pepper to taste"]
["Brown cornstarch over medium-high heat (without any oil or butter) stirring occasionally.", "When the cornstarch is brown add dehydrated onions.", "Crumble up and brown with cornstarch.", "Add chicken, cut up, and water.", "Let it come to a boil, then cover and reduce heat to medium-low.", "Cook 30 minutes.", "When done, add file, salt and pepper and serve with rice."]
["onions", "cornstarch", "chicken breasts", "water", "gumbo file", "salt"]