Like HowStuffWorks on Facebook!

Chicken Gumbo


Chicken Gumbo

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

Check out more recipes for Southern



More to Explore