Skinny Chicken Gumbo

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 119.2
  • Total Fat: 1.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 314.8 mg
  • Total Carbs: 25.7 g
  • Dietary Fiber: 5.5 g
  • Protein: 4.5 g

View full nutritional breakdown of Skinny Chicken Gumbo calories by ingredient

Number of Servings: 1


    6 oz boneless skinless chicken breast
    1 sm to med plum tomato (such as roma)
    1 C frozen cut okra (equal to 1/2 C cooked)
    1 C water
    1/4 t (or to taste) Mrs. Dash (Soutwestern Chipotle)
    1 t Onion Flakes
    1/4 t Black Pepper (or to taste)
    1 T Diced Celery
    1/4 t Morton's Lite Salt
    1/4 C cooked Brown Rice
    1 Bay Leaf
    1/2 t Parsley Flakes or Fresh Parsely sprigs


Season chicken breast with Mrs. Dash on both sides and prepare by grilling, broiling or baking (grilled is my favorite) Set aside to cool once done. Prepare brown rice and set aside. In a small sauce pan, place the water, spices (except lite salt), and bring to a boil, after boiling reduce heat to simmer. Dice tomato and add to broth mixture and continue simmering. Dice chicken breast and add to simmering broth. The last 10 minutes of simmering, add the cut okra and cover. Simmer until okra is tender but not over cooked (al dente, done but firm to the bite).
Serve Gumbo in a bowl, and place the 1/4 C of brown rice in the center, sprinkle with parsely and Morton's Lite Salt and serve.

To keep this recipe lite, do not prepare the rice with any salt or butter, only add the Lite salt at serving time. It is really delicious, and all fresh or dried ingredients with very little or no preservatives!

Number of Servings: 1

Recipe submitted by SparkPeople user NERISSA1.