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Yields:
2 servings
Meal Types:
Soups
Main Dishes
Rating:
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Chicken Gumbo II

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

Ingredients

Directions

  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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Reviews 
Very good gumbo. Would like to try something similar yet different.
05 Dec 13 by member: Mamamomagic
this sounds like a fabulous recipe. according to the nutritional stats...its about 5 points per serving.
30 May 10 by member: susanwmsrn

     
 

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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
264
 
% Daily Values*
Total Fat
8.86g
14%
Saturated Fat
1.48g
7%
Trans Fat
-
Polyunsaturated Fat
1.26g
Monounsaturated Fat
5.416g
Cholesterol
68mg
23%
Sodium
508mg
21%
Total Carbohydrate
16.84g
6%
Dietary Fiber
3.7g
15%
Sugars
8.86g
Protein
30.32g
Vitamin D
-
Calcium
260mg
26%
Iron
6.48mg
36%
Potassium
778mg
22%
Vitamin A
1150IU
23%
Vitamin C
90.0mg
150%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
13%
of RDI*
(264 calories)
13% of RDI
Calorie Breakdown:
 
Carbohydrate (25%)
 
Fat (30%)
 
Protein (45%)
* Based on a RDI of 2000 calories


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