Who says you can’t have it all? Our recipe makeover proves you can have Chicken Gumbo with authentic flavor and a complete serving of veggies—a smart bonus.
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Ingredients
-
1
cup uncooked regular long-grain brown or white rice
-
Water called for on rice package
-
1/2
cup Gold Medal™ all-purpose flour
-
1
tablespoon olive or vegetable oil
-
1
cut-up whole chicken (3 to 3 1/2 lb), skin removed
-
1
cup chopped onions (1 large)
-
1
cup chopped green bell pepper (1 medium)
-
1
cup chopped celery (2 medium stalks)
-
3
cloves garlic, finely chopped, or 1/2 teaspoon garlic powder
-
2
dried bay leaves
-
1
teaspoon dried thyme leaves
-
1
teaspoon salt
-
1/2
teaspoon pepper
-
1
can (28 oz) Muir Glen™ organic diced tomatoes, undrained
-
1 3/4
cups Progresso™ chicken broth (from 32-oz carton)
-
2
teaspoons browning and seasoning sauce
-
1
teaspoon hot pepper sauce
-
1 1/2
cups (from 16-oz bag) or 1 box (9 or 10 oz) frozen cut okra, thawed
-
1
tablespoon chopped fresh parsley
Directions
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-
1
Cook rice in water as directed on package, omitting butter and salt; keep warm.
-
2
Meanwhile, in 8-quart stockpot or Dutch oven, stir flour constantly over medium-low heat until flour is deep brown. Remove from stockpot; set aside.
-
3
In same stockpot, heat oil over medium heat. Add chicken pieces, onions, bell pepper, celery, garlic, bay leaves, thyme, salt and pepper; cook 8 to 10 minutes, turning chicken pieces and stirring frequently, until chicken is browned and vegetables are tender.
-
4
Stir in browned flour, tomatoes, broth, browning sauce and pepper sauce until well mixed. Heat to boiling. Reduce heat; cover and simmer 50 minutes. Stir in okra; cover and simmer 20 minutes longer.
-
5
Remove chicken from stockpot; cool about 10 minutes or just until cool enough to handle. Remove bones from chicken; discard bones. Cut chicken into bite-size pieces; return to stockpot. Cook until thoroughly heated. Remove bay leaves. Serve over cooked rice; sprinkle with parsley.
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Expert Tips
-
Make this delicious dish up to 24 hours in advance. After adding the cut-up chicken, cool the gumbo, then cover and refrigerate. Before serving time, heat over low heat, stirring occasionally, until thoroughly heated. You can also make the rice ahead of time—just reheat it in the microwave or cook it while the gumbo is reheating.
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Nutrition Information
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 300
- Calories from Fat
- 70
- Total Fat
- 8g
- 12%
- Saturated Fat
- 2g
- 9%
- Trans Fat
- 0g
- Cholesterol
- 60mg
- 20%
- Sodium
- 730mg
- 30%
- Potassium
- 600mg
- 17%
- Total Carbohydrate
- 33g
- 11%
- Dietary Fiber
- 5g
- 22%
- Sugars
- 5g
- Protein
- 25g
- Vitamin A
- 8%
- 8%
- Vitamin C
- 25%
- 25%
- Calcium
- 10%
- 10%
- Iron
- 15%
- 15%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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More About This Recipe
-
Who says you can’t have it all? Our recipe makeover proves you can have Chicken Gumbo with authentic flavor and a complete serving of veggies—a smart bonus.
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document.addEventListener('DOMContentLoaded', function() {
var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22ThirdPartyScript_afac409e-89cc-48fc-8613-81c0dcf191d7\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22r9c76b13a25494f6fb0390aba5da536d2\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpZergnet2\x22,\x22deferredContainerView\x22\x3a\x22ThirdPartyScript\x22\x7d,\x22viewName\x22\x3a\x22ThirdPartyScript\x22\x7d');
var configuration = {"placeholderName":"rdpZergnet2","domContent":"\u003cdiv id=\u0022external-content-container-46331\u0022\u003e\u003cdiv id=\u0022zergnet-widget-46331\u0022\u003e\u003c/div\u003e\u003c/div\u003e","scriptContent":"//www.zergnet.com/zerg.js?id=46331"};
var moduleName = 'thirdPartyScript';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
