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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 244.0
  • Total Fat: 8.8 g
  • Cholesterol: 68.4 mg
  • Sodium: 184.9 mg
  • Total Carbs: 11.5 g
  • Dietary Fiber: 3.5 g
  • Protein: 30.3 g

View full nutritional breakdown of Chicken 'Gumbo' (South Beach) calories by ingredient
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Chicken 'Gumbo' (South Beach)

Submitted by: KARAPN

Introduction

This seems time consuming, but once you make it once it becomes a very simple quick dish. This is based on a SB recipe, but I changed it for my taste. This seems time consuming, but once you make it once it becomes a very simple quick dish. This is based on a SB recipe, but I changed it for my taste.
Number of Servings: 2

Ingredients

    1 Tbsp Olive Oil (EV)
    1 skinless, boneless Chicken breast
    1/3 c fat-free chicken broth
    1 c Pepper Stir-fry, frozen, thawed
    1/8 tsp minced garlic
    1 c canned whole or cut tomato, no sugar added
    1/2 Tbsp Creole or Cajun seasoning
    1/2 (10-ounce) pkg frozen cut okra, thawed
    1/4 tsp hot sauce (to taste)
    1-2 tsp Gumbo File powder (optional)
    salt & pepper (to taste)

Directions

2 servings

Cut raw chicken into strips or cubes. Heat oil in a skillet over med-high heat until hot. Saute garlic, pepper medley about 3 minutes. Season chicken with salt & pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes. Add broth, tomatoes with their liquid and okra. Stir to breakup the okra, then cover, reduce heat, and simmer 8 minutes until everything is heated through and slightly thickened. Stir in hot sauce (to taste).

If you want a thicker gumbo, turn off the heat and add the gumbo file powder and stir for 1 to 2 minutes. If gumbo becomes too thick, thin to taste with additional chicken stock or hot water.

Number of Servings: 2

Recipe submitted by SparkPeople user KARAPN.






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Member Ratings For This Recipe


  • Incredible!
    2 of 3 people found this review helpful
    This was really good! I made it exactly as described. - 4/28/09

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  • Incredible!
    1 of 1 people found this review helpful
    VERY good. I modified it to fit Medi Weightloss a little better. I used non stick spray, instead of the oil, and added smoked turkey sausage. I did use File powder. This is a keeper - 11/21/10

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  • Incredible!
    1 of 2 people found this review helpful
    My first time making any kind of gumbo and I really liked this recipe. Easy and tasty! - 9/23/09

    Was this review helpful?   yes  No