Chicken Gumbo

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Chicken Gumbo

Simple Cooking with Heart brings you this Louisiana style dinner that's lightened up so it's heart healthy but still hearty enough to please any Southern or Cajun food lover.

Nutrition Facts

Chicken Gumbo

CaloriesCalories

432 Per Serving

ProteinProtein

34g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$3.92
×
Calories 432
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 63 mg
Sodium 557 mg
Total Carbohydrate 64 g
Dietary Fiber 10 g
Sugars 10 g
Protein 34 g

Ingredients

Servings  4  

  • 14.5 oz canned, no-salt added or low-sodium, diced tomatoes
  • 16 oz frozen gumbo-mix vegetables (thawed) OR
  • 16 oz frozen okra (choose plain frozen vegetables with no seasonings or sauces.)
  • 15 1/4 oz canned, no-salt-added or low-sodium whole kernel corn (drained, rinsed)
  • 3 cup low-sodium chicken broth
  • 2 cup shredded chicken from half of a rotisserie chicken OR
  • shredded chicken (from Easy Oven Baked Chicken Breasts recipe)
  • 15.5 oz canned, no-salt-added or low-sodium butter beans (drained, rinsed)
  • 2-3 tsp salt-free Cajun spice blend
  • 8.8 oz packaged, cooked brown rice (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a large pot, add tomatoes, vegetables, corn, chicken broth, chicken, butter beans, and Cajun spice blend.
  2. Bring gumbo to a boil over high heat. Cover with lid; lower the heat to medium or low so gumbo is simmering. Let cook 15 minutes.
  3. Warm rice in the microwave without adding any salt or seasonings. Serve gumbo in bowls with rice.

Keep it Healthy: Cajun spice blends pack a ton of salt, so always opt for salt-free.

Cooking Tip: When rice is added to soup or stews, always add into the bowl right before eating. Otherwise, the rice soaks up a lot of the soup’s liquid.

Tip: The heat level on Cajun spice blends varies from brand to brand. Always start on the low range, adding just 1 teaspoon and taste before you add more.

 

Simple Cooking with Heart brings you this Louisiana style dinner that's lightened up so it's heart healthy but still hearty enough to please any Southern or Cajun food lover.

Nutrition Facts

Chicken Gumbo

CaloriesCalories

432 Per Serving

ProteinProtein

34g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$3.92
×
Calories 432
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 63 mg
Sodium 557 mg
Total Carbohydrate 64 g
Dietary Fiber 10 g
Sugars 10 g
Protein 34 g

Ingredients

Servings  4  

  • 14.5 oz canned, no-salt added or low-sodium, diced tomatoes
  • 16 oz frozen gumbo-mix vegetables (thawed) OR
  • 16 oz frozen okra (choose plain frozen vegetables with no seasonings or sauces.)
  • 15 1/4 oz canned, no-salt-added or low-sodium whole kernel corn (drained, rinsed)
  • 3 cup low-sodium chicken broth
  • 2 cup shredded chicken from half of a rotisserie chicken OR
  • shredded chicken (from Easy Oven Baked Chicken Breasts recipe)
  • 15.5 oz canned, no-salt-added or low-sodium butter beans (drained, rinsed)
  • 2-3 tsp salt-free Cajun spice blend
  • 8.8 oz packaged, cooked brown rice (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a large pot, add tomatoes, vegetables, corn, chicken broth, chicken, butter beans, and Cajun spice blend.
  2. Bring gumbo to a boil over high heat. Cover with lid; lower the heat to medium or low so gumbo is simmering. Let cook 15 minutes.
  3. Warm rice in the microwave without adding any salt or seasonings. Serve gumbo in bowls with rice.

Keep it Healthy: Cajun spice blends pack a ton of salt, so always opt for salt-free.

Cooking Tip: When rice is added to soup or stews, always add into the bowl right before eating. Otherwise, the rice soaks up a lot of the soup’s liquid.

Tip: The heat level on Cajun spice blends varies from brand to brand. Always start on the low range, adding just 1 teaspoon and taste before you add more.