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Chicken Gumbo (Makeover)

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.

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  • Prep Time 50 min
  • Total Time 2 hr 10 min
  • Servings 8

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

SAVE ON THIS RECIPE!

LOCATION

Directions

  • 1 Cook rice in water as directed on package, omitting butter and salt; keep warm.
  • 2 Meanwhile, in 8-quart stockpot or Dutch oven, stir flour constantly over medium-low heat until flour is deep brown. Remove from stockpot; set aside.
  • 3 In same stockpot, heat oil over medium heat. Add chicken pieces, onions, bell pepper, celery, garlic, bay leaves, thyme, salt and pepper; cook 8 to 10 minutes, turning chicken pieces and stirring frequently, until chicken is browned and vegetables are tender.
  • 4 Stir in browned flour, tomatoes, broth, browning sauce and pepper sauce until well mixed. Heat to boiling. Reduce heat; cover and simmer 50 minutes. Stir in okra; cover and simmer 20 minutes longer.
  • 5 Remove chicken from stockpot; cool about 10 minutes or just until cool enough to handle. Remove bones from chicken; discard bones. Cut chicken into bite-size pieces; return to stockpot. Cook until thoroughly heated. Remove bay leaves. Serve over cooked rice; sprinkle with parsley.

EXPERT TIPS

Expert Tips

Makeover recipes are comfort-food favorites that have been remixed with less fat and sugar so they're healthier.

Make this delicious dish up to 24 hours in advance. After adding the cut-up chicken, cool the gumbo, then cover and refrigerate. Before serving time, heat over low heat, stirring occasionally, until thoroughly heated. You can also make the rice ahead of time—just reheat it in the microwave or cook it while the gumbo is reheating.

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View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
60mg
60%;
Sodium
730mg
730%;
Total Carbohydrate
33g
33%
(Dietary Fiber
5g
5%
  Sugars
5g
5%
),
Protein
25g
25%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
25%;
Calcium
10%;
Iron
15%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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© 2013 ®/TM General Mills All Rights Reserved

Nutrition information is calculated at the time recipes are created. We do not include optional ingredients in our calculations.
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