Cook Time 40 minutes
Prep Time 15 minutes
Makes 4 servings
|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|
- 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.
- 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.
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.
|Serving Size:||1-1/2 cups gumbo with 1/2 cup rice|
|Saturated Fat||2 g|
|Total Fat||9 g|
|Calories from Fat||27 %|
Check out more recipes for Southern