Chicken Gumbo

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Chicken GumboRecipe
Photo: John Autry; Styling: Leigh Ann Ross
Serves 4 (serving size: 1 1/4 cups gumbo and 1/2 cup rice)


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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


Hands-on: 35 Minutes
Total: 35 Minutes

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

2. 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.

3. 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.

Created date

September 2011

Nutritional Information

Calories 297
Fat 9.8 g
Satfat 0.9 g
Monofat 5.8 g
Polyfat 2.7 g
Protein 18.6 g
Carbohydrate 32.1 g
Fiber 2.8 g
Cholesterol 34 mg
Iron 2.2 mg
Sodium 469 mg
Calcium 57 mg