Chicken Gumbo(Low-Fat) Recipe

Name: Chicken Gumbo(Low-Fat)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3/4 c. all-purpose flour; 4 (6 oz.) skinned chicken breast halves; 2 qt. water; 1 1/2 c. chopped onion; 3/4 c. chopped green pepper; 1/2 c. chopped celery; 3 cloves garlic, minced; 1/2 c. sliced green onions; 1/4 c. chopped fresh parsley; 2 bay leaves; 1/2 tsp. salt; 2 tsp. Creole seasoning; 1 1/2 Tbsp. Worcestershire sauce; 1 tsp. hot sauce; 2 (10 oz.) pkg. frozen cut okra, thawed; 3 1/2 c. hot cooked rice

Servings: persons

3/4 c. all-purpose flour
4 (6 oz.) skinned chicken breast halves
2 qt. water
1 1/2 c. chopped onion
3/4 c. chopped green pepper
1/2 c. chopped celery
3 cloves garlic, minced
1/2 c. sliced green onions
1/4 c. chopped fresh parsley
2 bay leaves
1/2 tsp. salt
2 tsp. Creole seasoning
1 1/2 Tbsp. Worcestershire sauce
1 tsp. hot sauce
2 (10 oz.) pkg. frozen cut okra, thawed
3 1/2 c. hot cooked rice

1
Place flour in a 10-inch cast-iron skillet.
2
Bake at 400u00b0 for 1 hour, or until dark brown, stirring every 10 minutes.
3
Remove skillet from oven; set aside.
4
Combine chicken and water in a large Dutch oven; cook for 20 minutes, or until chicken is tender. Remove chicken and broth from Dutch oven; set aside.
5
Combine onion, green pepper, celery, garlic and 1/3 cup chicken broth in Dutch oven.
6
Cook over medium heat for 10 to 12 minutes, or until vegetables are tender.
7
Add browned flour and 1 cup chicken broth; stir until blended.

1165

kcal

Calories

Fat

217

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: 3/4 c. all-purpose flour, 4 (6 oz.) skinned chicken breast halves, 2 qt. water, 1 1/2 c. chopped onion, and more.

Yes, Chicken Gumbo(Low-Fat) falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Chicken Gumbo(Low-Fat)

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