Jump to content

Happy Fat (healthy) Tuesday

Recommended Posts

Braised Chicken Gumbo

http://www.eatingwell.com/recipes/brais ... gumbo.html

From EatingWell: January/February 2011

Leftovers make this chicken gumbo an absolute breeze. The only prep you’ll need to do is to dice a bell pepper and slice some okra if you’re using fresh. That’s it! If you don’t have leftover chicken and sauce from Wine & Tomato Braised Chicken, you can use 2 cups shredded cooked chicken and 2 cups canned diced tomatoes instead of the leftover sauce.

4 servings, about 1 1/2 cups | Active Time: 20 minutes | Total Time: 30 minutes


1 tablespoon extra-virgin olive oil

1 medium red or green bell pepper, diced

2 tablespoons all-purpose flour

2 cups shredded chicken from Wine & Tomato Braised Chicken (recipe follows)

2 cups sauce from Wine & Tomato Braised Chicken

2 cups reduced-sodium chicken broth

1 cup sliced okra, fresh or frozen (thawed)

3/4 cup instant brown rice (see Tip)

1/8-1/4 teaspoon cayenne pepper


Heat oil in a large saucepan over medium heat. Add bell pepper and flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes. Add chicken, sauce, broth, okra, rice and cayenne. Bring to a boil. Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.


Per serving : 362 Calories; 16 g Fat; 4 g Sat; 7 g Mono; 81 mg Cholesterol; 24 g Carbohydrates; 27 g Protein; 3 g Fiber; 674 mg Sodium; 551 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 lean meat, 1 fat

Tips & Notes

Tip: If you want to use rice that is not “instant,” stir in 1 cup of any leftover cooked rice instead. Or, if you have time, add 1/2 cup of quicker-cooking whole-grain rice, such as Bhutanese red rice or Kalijira rice, and an additional 1 1/4 cups of chicken broth before adding the okra. Cook until the rice is almost tender, about 25 minutes (or according to package directions), then add the okra and simmer until it is tender.


Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Reply to this topic...

×   Pasted as rich text.   Restore formatting

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Create New...

Important Information

By using this site, you agree to our Terms of Use.