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8 servings
Meal Type:
Main Dishes
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Chicken, Tomatoes and Rice Gumbo

A one pan meal that's a mishmash of goodness.



  1. Brown chicken (or turkey) in non-stick fry pan.
  2. Add chopped onions and garlic minced or pressed.
  3. When chicken is no longer pink, drain and add canned tomatoes.
  4. Add cream of chicken soup.
  5. Add spices.
  6. Add chicken stock and rice.
  7. Bring to a boil and then simmer until rice is cooked (about 20 minutes). Add more chicken stock if rice is not softening.
  8. Serve with a dollop of fat-free sour cream or a sprinkle of parmesan cheese. Enjoy!
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This one really surprised me. I thought it would be ok, maybe good. It was great and we loved it. Thanks for sharing.
03 Mar 11 by member: Jetman


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Nutrition summary:

There are 229 calories in 1 serving of Chicken, Tomatoes and Rice Gumbo.
Calorie break-down: 18% fat, 55% carbs, 28% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 42
Calories 229
% Daily Values*
Total Fat 4.62g 7%
  Saturated Fat 1.16g 6%
  Polyunsaturated Fat 1.146g  
  Monounsaturated Fat 1.456g  
Cholesterol 40mg 13%
Sodium 604mg 25%
Potassium 469mg  
Total Carbohydrate 31.67g 11%
  Dietary Fiber 3.4g 14%
  Sugars 1.28g  
Protein 16g  
Vitamin A 228% Vitamin C 127%
Calcium 49% Iron 160%
of RDI*
(229 calories)
11% of RDI
Calorie Breakdown:
Carbohydrate (54%)
Fat (18%)
Protein (28%)
* Based on a RDI of 2000 calories