Cajun-Style Chicken Gumbo

by the Editors of Publications International, Ltd.

Cite This!
Close 
Please copy/paste the following text to properly cite this How Stuff Works article:

Publications International, Ltd., the Editors of.  "Cajun-Style Chicken Gumbo."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/cajun-style-chicken-gumbo-recipe.htm>  07 October 2008.

Cajun-Style Chicken Gumbo Photo
Cajun-Style Chicken Gumbo
Yield: Makes 4 servings
See Cooking Videos
Ingredients:
1
pound boneless skinless chicken breasts

1
teaspoon Cajun or Creole seasoning

1
teaspoon dried thyme leaves

2
tablespoons vegetable oil

1
medium onion, coarsely chopped

1
medium green bell pepper, coarsely chopped

1
cup thinly sliced or julienned carrots

1/2
cup thinly sliced celery

4
cloves garlic, minced

2
tablespoons all-purpose flour

1
can (14-1/2 ounces) fat-free reduced-sodium chicken broth

1
can (14-1/2 ounces) no-salt-added stewed tomatoes, undrained

1/2
teaspoon hot pepper sauce

2
cups hot cooked rice

1/4
cup chopped fresh parsley (optional)

Additional hot pepper sauce (optional)



Preparation:
1.
Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.

2.
Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 minutes or until vegetables are crisp-tender, stirring once. Add chicken; cook 3 minutes, stirring occasionally. Sprinkle mixture with flour; cook 1 minute, stirring frequently.

3.
Add chicken broth, tomatoes and pepper sauce; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened.

4.
Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired.



Nutritional Information:
Serving Size: 1-1/2 cups gumbo with 1/2 cup cooked rice
Sodium 386 mg
Protein 34 g
Fiber 4 g
Carbohydrate 42 g
Cholesterol 76 mg
Saturated Fat 1 g
Total Fat 9 g
Calories from Fat 22 %
Calories 388
Dietary Exchange:
Meat 3
Vegetable 2-1/2
Starch 2
Fat 1/2


This recipe appears in: Southern