You are here

Chicken Gumbo

Healthycooking's picture
  Unsalted margarine 1 Tablespoon
  Yellow onion 1 Large, chopped
  Garlic 1 Clove (5 gm), minced
  Sweet green pepper 1⁄2 Small, cored, seeded, and chopped
  Stalk celery 1 Medium, chopped
  Flour 2 Tablespoon
  Low sodium crushed tomatoes 1 Can (10 oz) (With Their Juice)
  Low sodium chicken broth 1 Cup (16 tbs)
  Hot pepper sauce 1⁄4 Teaspoon
  Sliced okra/1 package frozen sliced okra 2 Cup (32 tbs)
  Cooked and cubed chicken/Turkey meat 1 1⁄2 Cup (24 tbs)
  Lemon juice 1⁄2 Teaspoon

In a large heavy saucepan, melt the margarine over moderate heat.
Add the onion, garlic, green pepper, and celery, and cook, uncovered, for 5 minutes or until the vegetables are soft.
Blend in the flour and cook, stirring, for 3 minutes.
Slowly stir in the tomatoes and chicken broth, then add the red pepper sauce.
Cook, stirring constantly, until the mixture thickens and comes to a boil 3 to 5 minutes.
Add the okra, return to a boil, cover, and cook 6 to 8 minutes more.
Add the chicken, reduce the heat to low, and bring just to serving temperature, stirring occasionally about 4 minutes.
Stir in the lemon juice.

Recipe Summary

Side Dish

Rate It

Your rating: None
Average: 4.1 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1132 Calories from Fat 227

% Daily Value*

Total Fat 25 g39.2%

Saturated Fat 5.7 g28.5%

Trans Fat 0 g

Cholesterol 252 mg84%

Sodium 516.9 mg21.5%

Total Carbohydrates 126 g42.1%

Dietary Fiber 25.4 g101.7%

Sugars 26.2 g

Protein 105 g209.1%

Vitamin A 118.9% Vitamin C 295.9%

Calcium 34.9% Iron 73.4%

*Based on a 2000 Calorie diet

Chicken Gumbo Recipe