Cajun Chicken Gumbo (the healthy style)
- Minutes to Cook:
- Number of Servings: 12
Ingredients
4 chicken thighs (skin removed)12 cups water3 cups celery (diced)1 cup green bell pepper (diced)2 cups red bell pepper (diced)2 cups onions (diced)2 tbsp Richard's Cajun Style Roux (can make roux by adding 4 tbsp of flour to 2 tbsp of oil and cooking it over low heat stirring constantly until it turns brown)2 tbsp olive oil1/3 cup fresh parsley (chopped)1 cup sliced okra (optional)Can also add smoked sausage (Andouille sausage is the best choice for gumbo)salt, pepper, Cajun seasoning, Cajun garlic sauce (if available) - need to play with seasonings to make it just right to your own taste.
1. Rinse chicken thighs and place them in a large heavy stock pot. Fill the pot with water and put it on the stove on medium-high heat. Bring to a boil and cook on medium heat for about 1 hour (until the meat falls off the bone).
2. While chicken is cooking, heat oil in a large skillet and cook celery, bell peppers and onions until soft. when almost done, add parsley and cook a few more minutes (10 minutes or so). Remove from heat.
3. Remove chicken from the stock pot and strain the stock. Dilute roux in a 1/2 cup of stock and add to the stock pot. Bring to a boil and then reduce heat.
4. Place cooked veggies, cooked chicken (removed from bone and torn in small pieces), and okra into the stock pot. Season with salt and spices. Cook for 20 minutes on low to blend all the flavors.
5.Serve about 1 cup of gumbo over white rice.
Number of Servings: 12
Recipe submitted by SparkPeople user KLUBNIKA74.
2. While chicken is cooking, heat oil in a large skillet and cook celery, bell peppers and onions until soft. when almost done, add parsley and cook a few more minutes (10 minutes or so). Remove from heat.
3. Remove chicken from the stock pot and strain the stock. Dilute roux in a 1/2 cup of stock and add to the stock pot. Bring to a boil and then reduce heat.
4. Place cooked veggies, cooked chicken (removed from bone and torn in small pieces), and okra into the stock pot. Season with salt and spices. Cook for 20 minutes on low to blend all the flavors.
5.Serve about 1 cup of gumbo over white rice.
Number of Servings: 12
Recipe submitted by SparkPeople user KLUBNIKA74.
Nutritional Info Amount Per Serving
- Calories: 89.6
- Total Fat: 4.3 g
- Cholesterol: 19.1 mg
- Sodium: 53.0 mg
- Total Carbs: 7.6 g
- Dietary Fiber: 2.0 g
- Protein: 5.8 g
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