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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 219.3
  • Total Fat: 7.8 g
  • Cholesterol: 36.5 mg
  • Sodium: 1,782.3 mg
  • Total Carbs: 11.6 g
  • Dietary Fiber: 2.0 g
  • Protein: 25.2 g

View full nutritional breakdown of Chicken Okra Gumbo calories by ingredient
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Chicken Okra Gumbo

Submitted by: BEACHEDBUM

Introduction

My healthy makeover of a cajun tradition My healthy makeover of a cajun tradition
Number of Servings: 8

Ingredients

    2 cups cooked chicken, cut into cubes
    6 ounces sliced Low fat Smoked sausage
    8 cups chicken broth (reserved from cooking chicken)
    1 cup chopped onion
    1 cup chopped bell pepper
    1 cup sliced green onion
    1-2 cups sliced okra (optional)
    2 tbsp canola oil
    2 tbsp whole wheat flour
    Salt and pepper to taste
    cajun seasoning to taste

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Directions

Cover 3 chicken breast halves in a large stockpot with water. Bring to a boil, reduce heat and cover. Simmer until chicken is tender, about 1/2 hour or so. Remove chicken from pot , reserve cooking stock, and cut into cubes.
Clean and dry pot, return to stove over medium heat. To make a roux, add oil and flour, stirring until lightly browned. Add chopped vegetables, except for okra, and stir to coat. Slowly add reserved chicken stock until all flour is dissolved. Add remainder of stock. You can add browning liquid and/or chicken bouillion if desired.
Add chicken, okra, and sausage to pot. Bring to a boil, then reduce heat and simmer for about an hour.
Serve over brown rice with crusty whole grain or sourdough bread and a salad.

Number of Servings: 8

Recipe submitted by SparkPeople user BEACHEDBUM.






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