Heart Healthy
Here's a Louisiana-style dinner that's lightened up but still hearty enough to please any Cajun food lover.
Print Recipe
Chicken Gumbo
-
Prep Time
15
-
Cook Time
20
-
Total Time
35
-
Servings
4
Ingredients
-
3 cups chicken broth -
16 ounces gumbo-mix vegetables OR -
16 ounces okra -
2 cups chicken -
15.5 ounces butter beans OR -
1 ounce red kidney beans -
15.25 ounces whole kernel corn -
14.5 ounces tomatoes -
2-3 teaspoons Cajun spice blend -
8.8 ounces brown rice OR -
1 cup brown rice
Directions
Tip: Click on step to mark as complete.
-
Put the broth, gumbo-mix vegetables, chicken, beans, corn, tomatoes with liquid, and seasoning blend in a large pot. -
Bring to a boil over high heat. Reduce the heat to medium. Simmer, covered, for 15 minutes. -
Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Put the rice into bowls. Ladle the gumbo over the rice. Serve immediately.
Keep it Healthy: Store-bought rotisserie chickens are a quick option when you need cooked chicken, but they most likely will cost more than if you cooked chicken at home. It may also be higher in sodium, depending on how it was prepared. When shopping for a rotisserie chicken, check the Nutrition Facts label and ingredients list. If they aren't on the packaging, ask the deli manager for the information. Stores with 20 or more locations must make the information available to consumers.
Cooking Tip: Rice will soak up a lot of a soup's or stew's liquid, so always add it just before serving.
Cooking Tip: When a recipe, such as this one, calls for cooked chicken and you don't have any on hand, try poaching boneless, skinless chicken breasts. For this recipe, in a large saucepan or Dutch oven, bring 1 1/2 cups of water or fat-free, low-sodium chicken broth to a boil over high heat. Reduce the heat and simmer, covered, for 5 minutes. Put three boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, in the water. If necessary, add enough hot water to barely cover the chicken. Increase the heat to medium high and return to a simmer. Reduce the heat and simmer, partially covered, for 8 minutes, or until the chicken is no longer pink in the center.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 432 | |
|---|---|---|
| Total Fat | 5.0 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 1.5 g | |
| Cholesterol | 63 mg | |
| Sodium | 557 mg | |
| Total Carbohydrate | 64 g | |
| Dietary Fiber | 10 g | |
| Sugars | 10 g | |
| Protein | 34 g | |
Dietary Exchanges
3 starch, 3 vegetable, 3 lean meat
-
Prep Time
15
-
Cook Time
20
-
Total Time
35
-
Servings
4
Ingredients
-
3 cups chicken broth -
16 ounces gumbo-mix vegetables OR -
16 ounces okra -
2 cups chicken -
15.5 ounces butter beans OR -
1 ounce red kidney beans -
15.25 ounces whole kernel corn -
14.5 ounces tomatoes -
2-3 teaspoons Cajun spice blend -
8.8 ounces brown rice OR -
1 cup brown rice
Directions
Tip: Click on step to mark as complete.
-
Put the broth, gumbo-mix vegetables, chicken, beans, corn, tomatoes with liquid, and seasoning blend in a large pot. -
Bring to a boil over high heat. Reduce the heat to medium. Simmer, covered, for 15 minutes. -
Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Put the rice into bowls. Ladle the gumbo over the rice. Serve immediately.
Keep it Healthy: Store-bought rotisserie chickens are a quick option when you need cooked chicken, but they most likely will cost more than if you cooked chicken at home. It may also be higher in sodium, depending on how it was prepared. When shopping for a rotisserie chicken, check the Nutrition Facts label and ingredients list. If they aren't on the packaging, ask the deli manager for the information. Stores with 20 or more locations must make the information available to consumers.
Cooking Tip: Rice will soak up a lot of a soup's or stew's liquid, so always add it just before serving.
Cooking Tip: When a recipe, such as this one, calls for cooked chicken and you don't have any on hand, try poaching boneless, skinless chicken breasts. For this recipe, in a large saucepan or Dutch oven, bring 1 1/2 cups of water or fat-free, low-sodium chicken broth to a boil over high heat. Reduce the heat and simmer, covered, for 5 minutes. Put three boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, in the water. If necessary, add enough hot water to barely cover the chicken. Increase the heat to medium high and return to a simmer. Reduce the heat and simmer, partially covered, for 8 minutes, or until the chicken is no longer pink in the center.
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