Chicken Gumbo

by the Editors of Publications International, Ltd.

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Publications International, Ltd., the Editors of.  "Chicken Gumbo."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/chicken-gumbo-recipe.htm>  06 January 2009.

Chicken Gumbo Photo
Chicken Gumbo
Cook Time: 40 minutes
Prep Time: 15 minutes
Yield: Makes 4 servings
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Ingredients:
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



Preparation:
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.


Note: 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
Fiber 3 g
Carbohydrate 38 g
Cholesterol 46 mg
Saturated Fat 2 g
Total Fat 9 g
Calories from Fat 27 %
Calories 306
Protein 18 g
Sodium 302 mg
Dietary Exchange:
Meat 2
Vegetable 1
Starch 2
Fat 1


This recipe appears in: Southern