Chicken Gumbo

Dairy Free
Health score
13%
Chicken Gumbo
35 min.
4
291kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of Louisiana right to your kitchen! This Chicken Gumbo is a delightful, dairy-free dish that is perfect for any meal of the day, whether it's a hearty lunch or a comforting dinner. With a preparation time of just 35 minutes, you can whip up this delicious main course in no time, making it an ideal choice for busy weeknights.

Imagine the rich aroma of spices wafting through your home as you sauté tender chicken, fresh vegetables, and a medley of seasonings. The combination of Cajun seasoning, black pepper, and a hint of hot sauce creates a warm and inviting flavor profile that will tantalize your taste buds. The addition of okra not only enhances the dish's texture but also pays homage to traditional gumbo recipes, making it a true Southern classic.

Each serving is packed with 291 calories, making it a satisfying yet healthy option for those looking to enjoy a flavorful meal without the guilt. With a balanced caloric breakdown of protein, fat, and carbohydrates, this dish is not only delicious but also nutritious. So gather your ingredients, fire up your frying pan and saucepan, and get ready to serve up a bowl of this comforting Chicken Gumbo that will surely impress family and friends alike!

Ingredients

  •  bay leaf 
  • 0.3 teaspoon pepper black
  • 0.5 teaspoon cajun spice 
  • 2.5 tablespoons canola oil 
  • 0.5 cup celery chopped
  •  chicken breast halves bone-in
  • tablespoons flour all-purpose
  •  garlic clove minced
  • 0.5 cup bell pepper green chopped
  • 0.3 cup green onions chopped
  • 0.3 teaspoon kosher salt 
  • cups lower-sodium chicken broth fat-free
  • cup okra frozen thawed sliced
  • 0.8 cup onion chopped
  • 0.3 teaspoon pepper sauce hot
  • 3.5 ounce boil-in-bag rice long-grain
  • cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Cook rice and bay leaf according to rice package directions, omitting salt and fat; drain. Discard bay leaf.
  2. Heat a saucepan over medium-high heat, and coat pan with cooking spray.
  3. Sprinkle chicken with salt and black pepper. Saut chicken in pan for 5 minutes.
  4. Add broth and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes.
  5. Remove chicken; shred. Reserve cooking liquid.
  6. Cook flour and oil in a cast-iron skillet 15 minutes over medium heat, stirring constantly.
  7. Add onion, bell pepper, 1/2 cup celery, and garlic; cook for 4 minutes.
  8. Add cooking liquid, chicken, okra, Cajun seasoning, and hot sauce. Cook for 3 minutes.
  9. Serve over rice; sprinkle with green onions.

Nutrition Facts

Calories291kcal
Protein24.3%
Fat32.88%
Carbs42.82%

Properties

Glycemic Index
86.55
Glycemic Load
16.33
Inflammation Score
-7
Nutrition Score
15.619130476661%

Flavonoids

Apigenin
0.36mg
Luteolin
1.02mg
Isorhamnetin
1.5mg
Kaempferol
0.35mg
Myricetin
0.02mg
Quercetin
12.7mg

Nutrients percent of daily need

Calories:290.93kcal
14.55%
Fat:10.62g
16.34%
Saturated Fat:1.06g
6.65%
Carbohydrates:31.13g
10.38%
Net Carbohydrates:28.46g
10.35%
Sugar:2.53g
2.82%
Cholesterol:36.16mg
12.05%
Sodium:460.02mg
20%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.66g
35.32%
Vitamin B3:7.11mg
35.57%
Vitamin K:37.09µg
35.32%
Selenium:24.29µg
34.7%
Manganese:0.64mg
31.82%
Vitamin C:26.02mg
31.53%
Vitamin B6:0.63mg
31.4%
Potassium:701.46mg
20.04%
Phosphorus:189.23mg
18.92%
Vitamin E:1.97mg
13.11%
Vitamin B5:1.25mg
12.48%
Vitamin B1:0.18mg
12.13%
Folate:47.21µg
11.8%
Magnesium:46.37mg
11.59%
Fiber:2.66g
10.65%
Vitamin A:531.07IU
10.62%
Vitamin B2:0.14mg
8.42%
Copper:0.17mg
8.27%
Iron:1.19mg
6.61%
Zinc:0.94mg
6.27%
Calcium:57.28mg
5.73%
Vitamin B12:0.11µg
1.88%
Source:My Recipes