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Yields:
8 servings
Prep Time:
5 mins
Cook Time:
1 hr
Meal Types:
Soups
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Chicken Gumbo

A chicken dish that's easy to prepare and jam packed with flavor, not to mention vegetables.

Ingredients

Directions

  1. Add oil to large pot and heat over medium flame.
  2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
  3. Slowly stir in all broth using wire whisk. Cook for 2 minutes. Broth mixture should not be lumpy.
  4. Add rest of ingredients except okra. Bring to boil, then reduce heat and let simmer for 20–30 minutes.
  5. Add okra and let cook for 15–20 more minutes.
  6. Remove bay leaf and serve hot in bowl or over rice.
211 members have added this recipe to their cookbook.
 

Average Member Rating

for The South Beach Diet (phase 1):

Average FatSecret member ranking


View ratings for other stages:
Phase 2
Phase 3

       

Can I Have These Foods

on The South Beach Diet (phase 1):
Food Group Avg Member Opinion 
Chicken and Poultry Products
Favorable*
Vegetables and Vegetable Products
Moderation*
Grains, Pasta and Rice
Not OK*
Oils
Moderation*
Soup
Moderation*
Spices and Herbs
OK*
food groups ordered by calorie contribution to recipe.

Reviews 
Remove the potatoes and rice, and depending where you are at in your weight loss/primal preferances, leave out or reduce the carrots.
18 May 11 by member: beakerwill
Leave out the potatos- not used in gumbo!!! Adding file is a good idea.
27 Apr 11 by member: Susan Neff
sounds yummy can't wait to try this...thanks!
02 Mar 10 by member: SorellaBella
No white potatoes on FSD Phase 1. But the recipe sounds yummy!
Sounds delicious, but the flour, potatoes and carrots are not SB friendly. Gumbo does not have pototos or carrots in it anyway, so leaving them out would still make for a yummy soup. You could replace the flour with a little filé when the gumbo is finished to thicken it and use olive oil instead of vegetable oil for sauteeing the vegetables.
08 May 07 by member: FemmeCreole
So very good, it's a soup meal.
18 Apr 07 by member: mariamom
Filter comments for:  all diets  |  The South Beach Diet, Phase 1

     
 

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* opinions expressed on this site are those of the FatSecret members and do not necessarily reflect the views of The South Beach Diet

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Nutrition summary:

There are 148 calories in 1 serving of Chicken Gumbo.
Calorie break-down: 12% fat, 29% carbs, 59% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
148
 
% Daily Values*
Total Fat
1.9g
3%
Saturated Fat
0.381g
2%
Trans Fat
-
Polyunsaturated Fat
0.513g
Monounsaturated Fat
0.649g
Cholesterol
49mg
16%
Sodium
372mg
15%
Total Carbohydrate
10.5g
4%
Dietary Fiber
1.9g
7%
Sugars
1.5g
Protein
21.39g
Vitamin D
-
Calcium
320mg
32%
Iron
9.36mg
52%
Potassium
439mg
13%
Vitamin A
27850IU
557%
Vitamin C
85.2mg
142%
* 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.
7%
of RDI*
(148 calories)
7% of RDI
Calorie Breakdown:
 
Carbohydrate (29%)
 
Fat (12%)
 
Protein (59%)
* Based on a RDI of 2000 calories


did you know?

9 other members have added this recipe to their cookbook for The South Beach Diet, Phase 1.

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