Chicken Gumbo
by the Editors of Easy Home Cooking Magazine
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Publications International, Ltd., the Editors of. "Chicken Gumbo." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/chicken-gumbo-recipe.htm> 21 August 2008.
Chicken Gumbo
Cook Time: 40 minutes
Prep Time: 15 minutes
Yield: Makes 4 servings
Ingredients:
2
tablespoons all-purpose flour
2
teaspoons blackened seasoning mix or Creole seasoning mix
3/4
pound boneless skinless chicken thighs, cut into 3/4-inch pieces
2
teaspoons olive oil
1
large onion, coarsely chopped
1/2
cup sliced celery
2
teaspoons minced garlic
1
can (about 14 ounces) fat-free reduced-sodium chicken broth
1
can (14-1/2 ounces) no-salt-added stewed tomatoes, undrained
1
large green bell pepper, cut into chunks
1
teaspoon filé powder (optional)
2
cups hot cooked rice
2
tablespoons chopped fresh parsley
Preparation:
1.
Combine flour and blackened seasoning mix in large resealable food storage bag. Add chicken; toss to coat. Heat oil in large deep nonstick skillet or saucepan over medium heat. Add chicken to skillet; sprinkle with any remaining flour mixture. Cook and stir 3 minutes. Add onion, celery and garlic; cook and stir 3 minutes.
2.
Add broth, tomatoes with juice and bell pepper; bring to a boil. Reduce heat; cover and simmer 20 minutes or until vegetables are tender. Uncover; simmer 5 to 10 minutes or until sauce is slightly reduced. Remove from heat; stir in filé powder, if desired. Ladle into shallow bowls; top with rice and parsley.
Note:
Filé powder, made from dried sassafras leaves, thickens and adds flavor to gumbos. Look for it in the herb and spice section of your supermarket.
Nutritional Information:
| Serving Size: 1-1/2 cups gumbo with 1/2 cup rice | |
| Fiber | 3 g |
| Carbohydrate | 38 g |
| Cholesterol | 46 mg |
| Saturated Fat | 2 g |
| Total Fat | 9 g |
| Calories from Fat | 27 % |
| Calories | 306 |
| Protein | 18 g |
| Sodium | 302 mg |
Dietary Exchange:
| Meat | 2 |
| Vegetable | 1 |
| Starch | 2 |
| Fat | 1 |
This recipe appears in: Southern
