Chicken Gumbo


Recipe.com
130 mins (prep 50)
22 ingredients
1 1/4  cups gumbo and 1/2 cup rice
From Betty's Soul Food Collection... Who says you can't have it all? Our recipe makeover proves you can have Chicken Gumbo with authentic flavor and a complete serving of veggies--a smart bonus.

Categories:  chicken , gumbo , chicken-gumbo , soup ,
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Ingredients

  • 1 cup uncooked regular long-grain brown or white rice
  • water called for on rice package
  • 1/2 cup gold medal® all-purpose flour
  • 1 tablespoon olive or vegetable oil
  • 1 cut-up whole chicken (3 to 3-1/2 lb), skin removed
  • 1 cup chopped onions (1 large)
  • 1 cup chopped green bell pepper (1 medium)
  • 1 cup chopped celery (2 medium stalks)
  • 3 cloves garlic, finely chopped, or 1/2 teaspoon garlic powder
  • 2 dried bay leaves
  • 1 teaspoon dried thyme leaves
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 can (28 oz) muir glen® organic diced tomatoes, undrained
  • 1 3/4 cups progresso® chicken broth (from 32-oz carton)
  • 2 teaspoons browning and seasoning sauce
  • 1 teaspoon hot pepper sauce
  • 1 1/2 cups (from 16-oz bag) or 1 box (9 or 10 oz) frozen cut okra, thawed
  • 1 tablespoon chopped fresh parsley

Nutrition

Serving Size (4.44 g)
Servings 114
Amount per Serving
Calories 6.89 Calories from Fat 1.62
% Daily Value *
Total Fat 0.18g 30.92%
Saturated Fat 0.05g 27.34%
Trans Fat 0.0 %
Cholesterol 2.43mg 92.47%
Sodium 30.8mg 146.29%
Total Carbohydrate 0.44g 16.81%
Dietary Fiber 0.02 g 9.39%
Sugars 0.0 g %
Protein 0.87g 199.05%
Vitamin A 1.27IU% Vitamin C 0.04mg%
Calcium 0.52mg% Iron 0.06mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
or, white rice, package, olive or vegetable oil, cut-up whole chicken, chopped onions, chopped green bell pepper, chopped celery, cloves garlic, dried bay leaves, dried thyme leaves, browning and seasoning sauce, chopped fresh parsley
 

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