Cajun-Style Chicken Gumbo
Cajun-Style Chicken Gumbo
YIELD Makes 4 servings
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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:
- Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.
- 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.
- 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.
- Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired.
This recipe appears in: Southern
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 |
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