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Chicken Gumbo

Source: © EatingWell Magazine
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Active Time:  40 Minutes
Total Time:  1 Hour 15 Minutes
  6 servings, generous 1 cup each
Toasting the flour to make roux—a thickener made with equal parts flour and fat—adds more flavor to this traditional Cajun dish.
1/3 cup  all-purpose flour
1 tablespoon  canola oil, divided
8 ounces  boneless, skinless chicken breasts cut into thin strips
3 ounces  andouille or kielbasa sausage thinly sliced
1   onion chopped
1   large green bell pepper diced
1 stalk  celery finely chopped
4 cloves  garlic minced
3 cups  reduced-sodium chicken broth
1 15-ounce can  diced tomatoes with juice
1 10-ounce package  frozen okra slightly thawed and sliced (2 cups)
2   habanero chiles or 4 jalapeño peppers pierced all over with a fork
1   bay leaf
1/2 teaspoon  dried thyme
Louisiana hot sauce such as Crystal or Hot pepper, to taste
salt & freshly ground pepper to taste
3 cups  cooked white rice
Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until flour turns deep golden in color, 7 to 10 minutes. Transfer to a plate to cool. (There will be a strong aroma similar to burnt toast. Be careful not to let flour burn; reduce heat if flour seems to be browning too quickly). (Alternatively, toast flour in a pie pan in a 400°F oven for 20 minutes).

Heat 1 1/2 teaspoons oil in a Dutch oven or heavy soup pot over high heat. Add chicken and sausage; cook, stirring, until browned on all sides, about 3 minutes. Remove from pot and drain on paper towels.

Reduce heat to medium and heat the remaining 1 1/2 teaspoons oil. Add onion, bell pepper, celery and garlic; cook, stirring, until onion are lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring.

Add tomatoes and juice, okra, chiles, bay leaf and thyme. Reduce heat to low, cover and simmer for 30 minutes.

Add reserved chicken and sausage and simmer for 5 minutes more. Discard chiles and bay leaf. Season with hot sauce, salt and pepper. Serve with rice, passing additional hot sauce.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 10/01/2008
Nutrition Facts per Serving
Yield:   6 servings, generous 1 cup each
Calories: 283
Fat. Total: 6g
Protein: 18g
Carbohydrates, Total: 40g
Fat, Saturated: 1g
Fiber: 4g
Cholesterol: 37mg
Sodium: 321mg
% Cal. from Fat: 19%
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