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Easy Chicken Gumbo

Prep time 15 mins
Cook time 45 mins
Yield 8 (1 1/2-cup) servings.

Ingredients

  • 3/4 cup all-purpose flour
  • Vegetable cooking spray
  • 1 (10-ounce) package frozen chopped onion, celery, and pepper blend
  • 5 (14 1/4-ounce) cans no-salt-added chicken broth
  • 2 teaspoons salt-free Creole seasoning
  • 1 teaspoon pepper
  • 1/2 teaspoon salt
  • 3 1/2 cups chopped cooked chicken (skinned before cooking and cooked without salt)
  • 1 (10-ounce) package frozen sliced okra, thawed
  • 4 cups cooked long-grain rice (cooked without salt or fat)

Nutrition Information

  • calories 300
  • caloriesfromfat 14 %
  • fat 4.5 g
  • satfat 1.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 21 g
  • carbohydrate 39.2 g
  • fiber 1.1 g
  • cholesterol 50 mg
  • iron 0.0 mg
  • sodium 211 mg
  • calcium 0.0 mg

How to Make It

  1. Place flour in a 15- x 10- x 1-inch jellyroll pan. Bake at 400° for 10 to 15 minutes or until flour is caramel colored, stirring every 5 minutes. Set aside.

  2. Coat a large Dutch oven with cooking spray; place over medium-high heat until hot. Add vegetable blend; saute until tender. Sprinkle with browned flour; stir in broth. Add Creole seasoning, pepper, and salt. Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes. Add chicken and okra; cook 20 minutes. Serve over rice.

Cooking Light The Lazy Gourmet