Easy Chicken Gumbo Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

3/4 cup all-purpose flour
vegetable cooking spray
1 (10-oz) package frozen chopped onion , celery , and pepper blend
5 (14 1/4-oz) cans no-salt-added chicken broth
2 tsp salt-free creole seasoning
1 tsp pepper
1/2 tsp salt
3 1/2 cups chopped cooked chicken (skinned before cooking and cooked without salt)
1 (10-oz) package frozen sliced okra, thawed
4 cups cooked long-grain rice (cooked without salt or fat)

Directions:

Place flour in a 15- x 10- x 1-inch jellyroll pan. Bake at 400° for 10 to 15 minutes or until flour is caramel colored, stirring every 5 minutes. Set aside.
Coat a large Dutch oven with cooking spray; place over medium-high heat until hot. Add vegetable blend; saute until tender. Sprinkle with browned flour; stir in broth. Add Creole seasoning, pepper, and salt. Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes. Add chicken and okra; cook 20 minutes. Serve over rice.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	454.93 Kcal (1905 kJ)
Calories from fat	196.45 Kcal
		% Daily Value*
Total Fat	21.83g	34%
Cholesterol	44.51mg	15%
Sodium	701.8mg	29%
Potassium	344.99mg	7%
Total Carbs	46.44g	15%
Sugars	0.12g	0%
Dietary Fiber	2.66g	11%
Protein	19.89g	40%
Vitamin C	0.7mg	1%
Iron	1.3mg	7%
Calcium	36.6mg	4%

Amount Per 100 g
Calories	205.19 Kcal (859 kJ)
Calories from fat	88.61 Kcal
		% Daily Value*
Total Fat	9.85g	34%
Cholesterol	20.08mg	15%
Sodium	316.53mg	29%
Potassium	155.6mg	7%
Total Carbs	20.95g	15%
Sugars	0.05g	0%
Dietary Fiber	1.2g	11%
Protein	8.97g	40%
Vitamin C	0.3mg	1%
Iron	0.6mg	7%
Calcium	16.5mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Creamy Veggie Casserole

Frozen vegetables, Flour, Sour cream (daisy brand), Pepper and 3 more..
Heirloom Tomato Tart

All-purpose flour and 9 more..
Tiny Whole-Wheat Pepper Scones

All-purpose flour, Whole wheat flour, Baking powder and 7 more..
Heirloom Tomato Tart

All-purpose flour and 9 more..
Chicken Tetrazzini

Butter or 1/2 cup margarine, Sweet onion, diced and 11 more..
Meatballs in Chipotle Sauce(Albondigas Enchipotladas)

Cumin seeds (reserve 1/2 for sauce), Mexican oregano and 13 more..