Chicken Gumbo

Chicken Gumbo is a main course that serves 6. One portion of this dish contains approximately 30g of protein, 28g of fat, and a total of 443 calories. For $2.53 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. This recipe from Simply Sugar and Gluten Free requires fresh parsley, canned tomatoes, on a microplane, and turkey kielbasa. A couple people made this recipe, and 20 would say it hit the spot. It is a rather inexpensive recipe for fans of Cajun food. From preparation to the plate, this recipe takes around 45 minutes. It is a good option if you're following a gluten free and dairy free diet. With a spoonacular score of 75%, this dish is pretty good. If you like this recipe, take a look at these similar recipes: Gumbo-laya” (Gumbo + Jambalaya) Stew, Green Gumbo (gumbo Z’herbes), and Chicken Gumbo.

Servings: 6

 

Ingredients:

1 bay leaf

1 (14.5) ounce can diced tomatoes in juice

¾ teaspoon cayenne pepper

3 stalks of celery, diced

½ cup plus 1 tablespoon extra virgin olive oil

4 sprigs of fresh parsley

3 sprigs of fresh thyme

1 green bell pepper, diced

½ teaspoon ground white pepper

kosher salt to taste

6 cups homemade chicken stock OR organic low sodium chicken broth

2 cups of sliced okra – fresh or frozen

½ medium onion, diced

1 pound boneless, skinless chicken thighs, cut into 1 inch pieces

¼ cup sorghum flour

¼ cup sweet rice flour

12 ounces turkey kielbasa, cut into ¼ inch slices

4 cloves of garlic, minced or grated on a Microplane

Equipment:

dutch oven

slotted spoon

bowl

pot

kitchen twine

frying pan

Cooking instruction summary:

Heat 1 tablespoon of olive oil in a 6 quart enamaled cast-iron dutch oven over medium high heat. Add chicken and cook for several minutes. Once chicken has cooked about half-way, add kielbasa and continue cooking until browned, about 5 – 8 minutes total. Remove meat with a slotted spoon to a bowl and set aside.Next, make the roux. Put remaining ½ cup olive oil in the same pot and heat. Test it by dropping a pinch of flour in – you want it to sizzle. Then, add sweet rice and sorghum and cook, stirring constantly, for about five minutes. You want the roux to be roughly the color of peanut butter. Add onion, celery, green bell pepper, garlic, cayenne pepper, and white pepper. Cook, stirring constantly, until veggies are soft, about 5 minutes. Everything is going to stick together and look like it’s gone south. Don’t worry. Just keep stirring. And, don’t worry about the brown stuff on the bottom of the pan.Make a bouquet garni by tying together the parsley and thyme with kitchen twine. Add the tomatoes, chicken stock, bouquet garni, and bay leaf. Stir well, cover, and simmer for 15 – 20 minutes.Add okra, reserved meats, and simmer for another 5-8 minutes. Taste and adjust seasoning with salt. Add more cayenne pepper if desired.

 

Step by step:


1. Heat 1 tablespoon of olive oil in a 6 quart enamaled cast-iron dutch oven over medium high heat.

2. Add chicken and cook for several minutes. Once chicken has cooked about half-way, add kielbasa and continue cooking until browned, about 5 – 8 minutes total.

3. Remove meat with a slotted spoon to a bowl and set aside.Next, make the roux. Put remaining ½ cup olive oil in the same pot and heat. Test it by dropping a pinch of flour in – you want it to sizzle. Then, add sweet rice and sorghum and cook, stirring constantly, for about five minutes. You want the roux to be roughly the color of peanut butter.

4. Add onion, celery, green bell pepper, garlic, cayenne pepper, and white pepper. Cook, stirring constantly, until veggies are soft, about 5 minutes. Everything is going to stick together and look like it’s gone south. Don’t worry. Just keep stirring. And, don’t worry about the brown stuff on the bottom of the pan.Make a bouquet garni by tying together the parsley and thyme with kitchen twine.

5. Add the tomatoes, chicken stock, bouquet garni, and bay leaf. Stir well, cover, and simmer for 15 – 20 minutes.

6. Add okra, reserved meats, and simmer for another 5-8 minutes. Taste and adjust seasoning with salt.

7. Add more cayenne pepper if desired.


Nutrition Information:

Quickview
443k Calories
29g Protein
27g Total Fat
20g Carbs
20% Health Score
Limit These
Calories
443k
22%

Fat
27g
43%

  Saturated Fat
5g
37%

Carbohydrates
20g
7%

  Sugar
4g
5%

Cholesterol
101mg
34%

Sodium
1033mg
45%

Get Enough Of These
Protein
29g
60%

Vitamin C
44mg
54%

Vitamin B3
10mg
53%

Selenium
31µg
45%

Vitamin K
43µg
41%

Iron
7mg
41%

Vitamin B6
0.78mg
39%

Phosphorus
372mg
37%

Manganese
0.52mg
26%

Potassium
741mg
21%

Vitamin E
3mg
21%

Vitamin B2
0.35mg
21%

Zinc
3mg
20%

Magnesium
68mg
17%

Vitamin B12
0.96µg
16%

Copper
0.32mg
16%

Vitamin B1
0.22mg
15%

Vitamin A
692IU
14%

Fiber
3g
13%

Vitamin B5
1mg
12%

Folate
41µg
10%

Calcium
74mg
7%

covered percent of daily need
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