Homemade Faux Chicken Gumbo
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 169.7
- Total Fat: 3.4 g
- Cholesterol: 48.3 mg
- Sodium: 957.1 mg
- Total Carbs: 17.2 g
- Dietary Fiber: 3.0 g
- Protein: 17.2 g
View full nutritional breakdown of Homemade Faux Chicken Gumbo calories by ingredient
Introduction
This makes a large pot of chicken soup with a bit of "gumbo" flavor, but it is milder. Prep can be broken up into different stages, but total cooking time is about an hour. This makes a large pot of chicken soup with a bit of "gumbo" flavor, but it is milder. Prep can be broken up into different stages, but total cooking time is about an hour.Number of Servings: 6
Ingredients
-
2 quarts fl oz Water, tap or filtered
2 large Skinless Chicken Breasts 12-16 ounces
1 bag frozen cut okra
1 lg. cube Knorr Chicken Bullion
1 can Del Monte Petite Cut Diced Tomatoes
1 can Swanson Chicken Broth 99% Fat Free
1 lg. slice Jalapeno Pepper Slice, Pickled
3/4 cup frozen Yellow Sweet Corn
1/2 cup uncooked Basmati Rice, Mahatma
1-3 tsp olive oil
Lemon juice to taste
2 1tsp Olive Oil
Tips
I sometimes add greens, such as spinach, at the end of the cooking to add low calorie nutrients and fiber, and it only takes a couple of minutes to cook them down.
Directions
Ingredients are adjustable, to taste.
1. Heat oil in large pot and add raw chicken breasts on high, to start. Cover with lid, add small amount of water and lower heat. Allow to cook for five minutes and remove to large plate to cool in refrigerator. Breasts should be only slightly pink in the middle.
2. When breasts are cool, cut into small (1/2 inch pieces), and then keep in refrigerator until just before serving soup.
2. Add water to the same pot, and add bullion, canned tomatoes, chicken broth, and jalapeno slice. Bring to a boil and then turn down to a simmer. Allow so simmer for 20-30 minutes. This is the base.
3. About 30 minutes before serving, bring base back to a boil and add uncooked rice. Turn down to a simmer and allow to cook 10 minutes.
4. Add frozen corn, okra and lemon juice to taste. Bring heat up to boiling and then reduce. Cook until okra and corn are just tender. Add cut chicken and bring up until chicken is heated through.
5. Can be served with Louisiana hot sauce, if desired. Corn tortillas can be served on the side to make a low calorie "bread" accompaniment.
Serving Size: Makes a large pot of soup, 6-8 servings, approx. 8-10 ounces each
1. Heat oil in large pot and add raw chicken breasts on high, to start. Cover with lid, add small amount of water and lower heat. Allow to cook for five minutes and remove to large plate to cool in refrigerator. Breasts should be only slightly pink in the middle.
2. When breasts are cool, cut into small (1/2 inch pieces), and then keep in refrigerator until just before serving soup.
2. Add water to the same pot, and add bullion, canned tomatoes, chicken broth, and jalapeno slice. Bring to a boil and then turn down to a simmer. Allow so simmer for 20-30 minutes. This is the base.
3. About 30 minutes before serving, bring base back to a boil and add uncooked rice. Turn down to a simmer and allow to cook 10 minutes.
4. Add frozen corn, okra and lemon juice to taste. Bring heat up to boiling and then reduce. Cook until okra and corn are just tender. Add cut chicken and bring up until chicken is heated through.
5. Can be served with Louisiana hot sauce, if desired. Corn tortillas can be served on the side to make a low calorie "bread" accompaniment.
Serving Size: Makes a large pot of soup, 6-8 servings, approx. 8-10 ounces each