Prep Time: 5 mins
Cook Time: 1 hr
Meal Types:
Soups
Main Dishes
Rating:
fatsecret members overall average rating
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A chicken dish that's easy to prepare and jam packed with flavor, not to mention vegetables.
Ingredients
Directions
- Add oil to large pot and heat over medium flame.
- Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
- Slowly stir in all broth using wire whisk. Cook for 2 minutes. Broth mixture should not be lumpy.
- Add rest of ingredients except okra. Bring to boil, then reduce heat and let simmer for 20–30 minutes.
- Add okra and let cook for 15–20 more minutes.
- Remove bay leaf and serve hot in bowl or over rice.
214 members have added this recipe to their cookbook.
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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
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Leave out the potatos- not used in gumbo!!! Adding file is a good idea.
27 Apr 11 by member: Susan Neff
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sounds yummy can't wait to try this...thanks!
02 Mar 10 by member: SorellaBella
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No white potatoes on FSD Phase 1. But the recipe sounds yummy!
27 Jun 07 by member: FLAteacher
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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
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So very good, it's a soup meal.
18 Apr 07 by member: mariamom
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Nutrition summary:
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There are 148 calories in 1 serving of Chicken Gumbo. |
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Calorie break-down: 12% fat, 29% carbs, 59% protein. |
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Nutrition Facts
Amount Per Serving
Calories
148
% Daily Values*
Total Fat
1.9g
2%
Saturated Fat
0.381g
2%
Trans Fat
0.021g
Polyunsaturated Fat
0.513g
Monounsaturated Fat
0.649g
Cholesterol
49mg
16%
Sodium
372mg
16%
Total Carbohydrate
10.5g
4%
Dietary Fiber
1.9g
7%
Sugars
1.5g
Protein
21.39g
Vitamin D
-
Calcium
42mg
3%
Iron
1.2mg
7%
Potassium
439mg
9%
Vitamin A
179mcg
20%
Vitamin C
10.8mg
12%
7%
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of RDI*
(148 calories)
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Calorie Breakdown:
Carbohydrate (29%)
Fat (12%)
Protein (59%)
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* Based on a RDI of 2000 calories
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