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2 servings
Meal Types:
Main Dishes
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Chicken Gumbo II

A quick and easy warm chicken dinner with a kick of Cajun.



  1. Cut raw chicken into strips or cubes.
  2. Heat oil in a large non-stick skillet over medium-high heat until hot.
  3. Sauté garlic, onion, and bell pepper, stirring often, until onion is translucent, about 3 minutes.
  4. Season chicken with salt and 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.
  5. Add broth, tomatoes with liquid and okra.
  6. Stir to break up the okra, then cover, reduce heat and simmer 8 minutes or until everything is heated through and slightly thickened.
  7. Stir in hot sauce and season to taste.
  8. Note: if you want a thicker gumbo, turn off the heat and add the file powder and stir for another 1-2 minutes; if it becomes too thick, add additional stock or hot water.
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this sounds like a fabulous recipe. according to the nutritional stats...its about 5 points per serving.
30 May 10 by member: susanwmsrn
Very good gumbo. Would like to try something similar yet different.
05 Dec 13 by member: Mamamomagic


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by: dayberndt
The chicken is much tender than prepared the traditional "breaded" way.
by: AMelville
Spicy snack packed with quinoa, cauliflower, chicken and cheese.
by: dayberndt
Great for LCHF and Atkins.
A quick dinner for those busy nights. All you need to do is add a side vegetable and dinner is done in no time.
An easy all in one dinner.
A simple dish sure to satisfy the family.

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Nutrition summary:

There are 264 calories in 1 serving of Chicken Gumbo II.
Calorie break-down: 30% fat, 25% carbs, 45% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories from Fat 80
Calories 264
% Daily Values*
Total Fat 8.86g 14%
  Saturated Fat 1.48g 7%
  Polyunsaturated Fat 1.26g  
  Monounsaturated Fat 5.416g  
Cholesterol 68mg 23%
Sodium 508mg 21%
Potassium 778mg  
Total Carbohydrate 16.84g 6%
  Dietary Fiber 3.7g 15%
  Sugars 8.86g  
Protein 30.32g  
Vitamin A 23% Vitamin C 150%
Calcium 26% Iron 36%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
of RDI*
(264 calories)
13% of RDI
Calorie Breakdown:
Carbohydrate (25%)
Fat (30%)
Protein (45%)
* Based on a RDI of 2000 calories