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Yields:
8 serving(s)
Preparation Time:
5 mins
Cooking Time:
1 hr
Meal type:
Soups
Main Dishes
Rating:
Average FatSecret member ranking FatSecret Members Average Rating
by member: Grace29

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.
214 members have added this recipe to their cookbook.
 

Reviews 
Remove the potatoes and rice, and depending where you are at in your weight loss/primal preferances, leave out or reduce the carrots.
user vote
18 May 11 by member: beakerwill
Leave out the potatos- not used in gumbo!!! Adding file is a good idea.
user vote
27 Apr 11 by member: Susan Neff
sounds yummy can't wait to try this...thanks!
user vote
02 Mar 10 by member: SorellaBella
No white potatoes on FSD Phase 1. But the recipe sounds yummy!
user vote
27 Jun 07 by member: FLAteacher
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.
user vote
08 May 07 by member: FemmeCreole
So very good, it's a soup meal.
user vote
18 Apr 07 by member: mariamom

     
 

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Nutritional Summary:

There are 148 calories in 1 serving of Chicken Gumbo.
Calorie Breakdown: 12% fat, 29% carbs, 59% prot.

Nutrition Facts
Serving Size
per serve
per serve
Energy
619 kj
148 kcal
Protein
21.39g
Fat
1.9g
Saturated Fat
0.381g
Trans Fat
0.021g
Polyunsaturated Fat
0.513g
Monounsaturated Fat
0.649g
Cholesterol
49mg
Carbohydrates
10.5g
Sugar
1.5g
Fibre
1.9g
Sodium
372mg
Potassium
439mg
7%
of RDI*
(148 cal)
7% RDI
Calorie Breakdown:
 
Carbohydrate (29%)
 
Fat (12%)
 
Protein (59%)
*Based on an RDI of 2000 calories

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