ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Louisiana Gumbo

Yield 8 servings.

Ingredients

  • 2 (6-ounce) skinned chicken breast halves
  • 5 cups water
  • 1/2 cup all-purpose flour
  • Vegetable cooking spray
  • 2 cups chopped onion
  • 1 cup chopped green pepper
  • 1 cup chopped celery
  • 1 clove garlic, minced
  • 3/4 cup chopped lean cooked ham
  • 1 tablespoon dried parsley flakes
  • 1 1/2 teaspoons low-sodium Worcestershire sauce
  • 1/2 teaspoon paprika
  • 3/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/8 teaspoon dried thyme
  • 1/8 teaspoon ground red pepper
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon hot sauce
  • 1 (10-ounce) package frozen cut okra
  • 1/2 (6-ounce) can no-salt-added tomato paste
  • 2 bay leaves
  • 1 pound unpeeled medium-size fresh shrimp
  • 4 cups cooked long-grain rice (cooked without salt or fat)
  • Gumbo file (optional)

Nutrition Information

  • calories 271
  • caloriesfromfat 8 %
  • fat 2.5 g
  • satfat 0.4 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 20.7 g
  • carbohydrate 40 g
  • fiber 0.0 g
  • cholesterol 84 mg
  • iron 0.0 mg
  • sodium 540 mg
  • calcium 0.0 mg

How to Make It

  1. Combine chicken and water in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until chicken is done.

  2. Spread flour evenly in a 15- x 10- x 1-inch jellyroll pan. Bake at 350° for 30 minutes or until lightly browned, stirring every 10 minutes. Remove from oven, and set aside.

  3. Remove chicken from broth; skim fat from broth, reserving broth. Bone chicken, and shred. Set aside.

  4. Coat Dutch oven with cooking spray; place over medium-high heat until hot. Add onion, green pepper, celery, and minced garlic; saute until tender. Stir in browned flour. Gradually stir in reserved chicken broth, shredded chicken, ham, and next 13 ingredients. Bring to a boil; cover, reduce heat, and simmer 45 minutes, stirring occasionally.

  5. Peel and devein shrimp. Add shrimp to vegetable mixture; cook 3 to 5 minutes or until shrimp turns pink. Remove and discard bay leaves. For each serving, place 1/2 cup rice in individual bowls. Ladle 1 cup gumbo over each serving. Sprinkle with gumbo file, if desired.

Cook's Notes

To Freeze: Place 2 cups gumbo (without rice) in each of 4 labeled airtight containers. Freeze up to 1 month.To Serve Two: Thaw 1 (2-cup) container in refrigerator or microwave oven. Place gumbo in a medium saucepan, and cook over medium-low heat 15 minutes or until thoroughly heated, stirring occasionally. Serve over 1/2-cup portions of rice. Sprinkle with gumbo file, if desired.

Cooking Light Light Cooking for Two