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Photo: John Autry; Styling: Leigh Ann Ross Photo by: Photo: John Autry; Styling: Leigh Ann Ross

Chicken Gumbo

Cooking Light OCTOBER 2011

  • Yield: Serves 4 (serving size: 1 1/4 cups gumbo and 1/2 cup rice)
  • Hands-on:35 Minutes
  • Total:35 Minutes

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 297
  • Fat: 9.8g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 5.8g
  • Polyunsaturated fat: 2.7g
  • Protein: 18.6g
  • Carbohydrate: 32.1g
  • Fiber: 2.8g
  • Cholesterol: 34mg
  • Iron: 2.2mg
  • Sodium: 469mg
  • Calcium: 57mg
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Chicken Gumbo recipe

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