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Chicken Gumbo

  • 4servings

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Source: www.cookingindex.comReport recipe

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Nutrition Info . . .

NutrientsProteins, Lipids, Carbohydrates, Cellulose
VitaminsA, B1, B2, B3, B9, C, P
MineralsNatrium, Fluorine, Silicon, Magnesium, Sulfur, Chlorine, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 2 tablespoons 30ml All-purpose flour

  2. 2 teaspoons 10ml Blackened seasoning mix

  3. (or Creole seasoning mix)

  4. 12 oz 340g Boneless skinless chicken thighs - cut 3/4" pieces

  5. 2 teaspoons 10ml Olive oil

  6. 1 teaspoon 5ml Onion - coarsely chopped (large)

  7. 1/2 cup 55g / 1.9oz Sliced celery

  8. 2 teaspoons 10ml Fresh or bottled minced garlic

  9. 1 Reduced-sodium chicken broth - (14 oz)

  10. 1 No-salt-added stewed tomatoes - (14 1/2 oz) - undrained

  11. 1 Green bell pepper - cut into chunks (large)

  12. 1 teaspoon 5ml File powder -

  13. 2 cups 320g / 11oz Hot cooked white rice

  14. 2 tablespoons 30ml Chopped fresh parsley

Instructions Jump to Ingredients ↑

  1. Combine flour and blackened seasoning mix in large resealable plastic food storage bag. Add chicken; toss to coat.

  2. 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.

  3. Add chicken broth, tomatoes 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.

  4. Remove from heat; stir in file powder, if desired. Ladle into shallow bowls; top with rice and parsley.

  5. This recipe yields 4 (1 1/2-cup) servings.

  6. Exchanges Per Serving: 2 Starch, 2 Meat, 1 Vegetable, 1 Fat.

  7. Nutrition Facts: Calories 306; Calories from Fat 27%; Total Fat 9g; Saturated Fat 2g; Protein 18g; Carbohydrates 38g; Cholesterol 46mg; Sodium 302mg; Dietary Fiber 3g.

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