Chicken Gumbo

Chicken Gumbo

Chicken Gumbo

Prep Time 15 minutes

Cook Time 40 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


  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.


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
Calories 306
Calories from Fat 27 %
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 46 mg
Carbohydrate 38 g
Fiber 3 g
Protein 18 g
Sodium 302 mg

Dietary Exchange

Starch 2
Vegetable 1
Meat 2
Fat 1

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