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Chicken Gumbo

Source: dinnertonight.tamu.edu

Course: Main Course

Main Ingredient: Chicken

Yield: 8

Serves:

Ingredients

  • 3 4 oz chicken breasts
  • 2 teaspoons canola oil
  • 1 large onion (diced)
  • 4 cloves garlic minced
  • 2 stalks celery (chopped)
  • 1 teaspoon Cajun seasoning
  • 2 tablespoons all-purpose flour
  • 4 cups chopped tomatoes
  • 4 cups reduced sodium chicken broth
  • 2 12 cups frozen chopped okra
  • 4 cups brown rice ((cooked))

Directions

  1. Cook chicken in a skillet over medium-high heat. Cutting the chicken up into bite- size pieces until cooked through, about 10 minutes. Transfer to medium bowl.
  2. Heat the skillet to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes.
  3. Add garlic, celery, and Cajun seasoning and cook, stirring often, for about 30 seconds.
  4. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute.
  5. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes.
  6. Stir in broth, cover, increase heat to high and bring to boil.
  7. Return the chicken to the skillet, along with okra; reduce the heat to a simmer.
  8. Cook until the okra is heated through, about 10 minutes.

Amount Per Serving (8)

  • Calories: 240
  • Protein: 16
  • Sugar: 5
  • Carbohydrate: 37
  • Fat: 204
  • Cholesterol: 30
  • Sodium: 340
  • Fiber: 4
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