Chicken Gumbo (Makeover)

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.

Prep Time

50

Minutes

Total Time

2:10

Hrs:Mins

Makes

8

servings

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
  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.
Makes 8 servings (1 1/4 cups gumbo and 1/2 cup rice each)
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Did You Know?
Makeover recipes are comfort-food favorites that have been remixed with less fat and sugar so they're healthier.
Do-Ahead
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.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 300
    • (Calories from Fat 70),
  • Total Fat 8g
    • (Saturated Fat 2g,
    • Trans Fat 0g),
  • Cholesterol 60mg;
  • Sodium 730mg;
  • Total Carbohydrate 33g
    • (Dietary Fiber 5g,
    • Sugars 5g),
  • Protein 25g;
Percent Daily Value*:
    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.