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Cajun-Style Chicken Gumbo

  • 4servings
  • 388calories

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Source: recipes.howstuffworks.comReport recipe

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Nutrition Info . . .

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

Ingredients Jump to Instructions ↓

  1. 1 pound boneless skinless chicken breasts

  2. 1 teaspoon Cajun or Creole seasoning

  3. 1 teaspoon dried thyme leaves

  4. 2 tablespoons vegetable oil

  5. 1 medium onion, coarsely chopped

  6. 1 medium green bell pepper, coarsely chopped

  7. 1 cup thinly sliced or julienned carrots

  8. 1/2 cup thinly sliced celery

  9. 4 cloves garlic, minced

  10. 2 tablespoons all-purpose flour

  11. 1 can (14-1/2 ounces) fat-free reduced-sodium chicken broth

  12. 1 can (14-1/2 ounces) no-salt-added stewed tomatoes, undrained

  13. 1/2 teaspoon hot pepper sauce

  14. 2 cups hot cooked rice

  15. 1/4 cup chopped fresh parsley

  16. Additional hot pepper sauce

Instructions Jump to Ingredients ↑

  1. Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.

  2. Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 minutes or until vegetables are crisp-tender, stirring once. Add chicken; cook 3 minutes , stirring occasionally. Sprinkle mixture with flour; cook 1 minute, stirring frequently.

  3. Add chicken broth, tomatoes and pepper sauce; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened.

  4. Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired.

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