Gumbo Style Chicken Creole

Dairy Free
Popular
Health score
7%
Gumbo Style Chicken Creole
60 min.
6
155kcal

Suggestions

Ingredients

  • 4.5 ounce mushrooms drained sliced canned
  • 14.5 ounce canned tomatoes diced with green chile peppers, with liquid canned
  • cups rotisserie chicken breast meat cooked chopped
  • 0.3 cup flour all-purpose
  • tablespoons parsley fresh chopped
  • cloves garlic minced
  •  bell pepper green chopped
  • 0.5 teaspoon ground pepper black
  • dashes hot sauce 
  • 0.3 cup oil for frying
  •  onion chopped
  • 0.5 teaspoon salt 
  • teaspoon soya sauce 
  • teaspoon sugar white
  • teaspoons worcestershire sauce 

Equipment

  • frying pan

Directions

  1. Heat oil in a large skillet over high heat. Stir in flour and cook, stirring constantly, for 5 minutes or until mixture is the color of a copper penny. Reduce heat to low and stir in bell pepper and onion. Cook 10 to 15 minutes, or until tender, stirring occasionally.
  2. Add chicken, tomatoes with green chile peppers, mushrooms, parsley, Worcestershire sauce, garlic, soy sauce, sugar, salt, pepper and hot sauce. Stir together, cover and simmer for 20 minutes.

Nutrition Facts

Calories155kcal
Protein41.7%
Fat21.78%
Carbs36.52%

Properties

Glycemic Index
48.52
Glycemic Load
3.96
Inflammation Score
-5
Nutrition Score
10.589130456033%

Flavonoids

Apigenin
2.87mg
Luteolin
0.95mg
Isorhamnetin
0.92mg
Kaempferol
0.15mg
Myricetin
0.23mg
Quercetin
4.19mg

Nutrients percent of daily need

Calories:155.42kcal
7.77%
Fat:3.72g
5.73%
Saturated Fat:0.65g
4.06%
Carbohydrates:14.05g
4.68%
Net Carbohydrates:10.36g
3.77%
Sugar:4.96g
5.51%
Cholesterol:39.67mg
13.22%
Sodium:632.49mg
27.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.04g
32.08%
Vitamin B3:7.25mg
36.23%
Vitamin C:28.06mg
34.02%
Vitamin K:25.21µg
24.01%
Selenium:15.85µg
22.65%
Vitamin B6:0.38mg
19.2%
Fiber:3.69g
14.75%
Phosphorus:141.18mg
14.12%
Manganese:0.16mg
8.18%
Vitamin B1:0.12mg
7.85%
Vitamin B5:0.71mg
7.08%
Potassium:247.8mg
7.08%
Iron:1.26mg
6.98%
Vitamin B2:0.1mg
5.97%
Magnesium:23.68mg
5.92%
Copper:0.11mg
5.74%
Folate:21.86µg
5.46%
Zinc:0.76mg
5.04%
Vitamin A:198.58IU
3.97%
Vitamin E:0.55mg
3.66%
Vitamin B12:0.16µg
2.64%
Calcium:24.08mg
2.41%
Source:Allrecipes