Rating: 4 stars
5 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

OK, so technically we can't call this a gumbo because there is no roux. But it certainly tastes like a gumbo, right down to the Cajun trinity of onion, celery, and green bell pepper. Serve with a crusty baguette for mopping up every last delicious drop.

Deb Wise
Recipe by Cooking Light May 2014

Gallery

Credit: Iain Bagwell; Styling: Ginny Branch

Recipe Summary

hands-on:
16 mins
total:
25 mins
Yield:
Serves 4 (serving size: 2 cups)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat a medium saucepan over high heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt. Add chicken to pan; cook 3 minutes, stirring once. Remove chicken from pan with a slotted spoon; set aside. Add tomato paste and next 5 ingredients (through bay leaf); cook 6 minutes or until vegetables are tender, stirring frequently. Add stock, okra, and 1 cup water; bring to a boil. Return chicken to pan; stir in rice. Reduce heat, and simmer 9 minutes. Remove pan from heat; stir in parsley.

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Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutrition Facts

240 calories; fat 8.3g; saturated fat 2.1g; mono fat 3.5g; poly fat 1.4g; protein 26g; carbohydrates 15g; fiber 2g; cholesterol 93mg; iron 2mg; sodium 598mg; calcium 64mg.
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