Chicken 'Gumbo' (South Beach)
 Recipe){kind=link}
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
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
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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.
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.
Member Ratings For This Recipe
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