Quick Chicken Gumbo
More like a stew than a soup, this Creole specialty gets its thickness
from gumbo file powder. Made from the bark of the sassafras tree,
this seasoning can be found in the supermarket spice section.
1/3 cup long-grain white or brown rice
1 2/3 cup water
2 tsp olive oil
1 small onion, chopped
1 small green bell pepper, chopped
2 celery ribs, chopped
2 garlic cloves, chopped
1 tsp paprika
1 tsp dried thyme
1/4 tsp salt
2 cans (14.5 oz each) fat-free, reduced-sodium chicken broth
2 cups (1/2 lb) shredded, cooked, boneless, skinless chicken breast
1 can (8 oz) tomato sauce
1 tbsp gumbo file powder
In a small saucepan, combine the rice and 2/3 cup of the water. Cover and
bring to a boil. Reduce the heat to low. Cook, stirring often, for 7 minutes.
Remove from the heat and allow to sit, covered. Warm the oil in a Dutch oven
over medium heat. Add the onion, pepper, celery, garlic, paprika, thyme, and
salt. Cook, stirring often, for 5 to 7 minutes or until the vegetables are soft.
Add the broth, chicken, tomato sauce, and the remaining 1 cup of the water.
Stir to mix. Cook, stirring occasionally, for 15 minutes to blend the flavors.
Remove from the heat and stir in the file powder. To serve, spoon the gumbo
into shallow bowls. Top with a dollop of the rice.
PER SERVING: 138 Calories, 3 g Total Fat, 1 g Saturated Fat,
387 mg Sodium, 12 g Total Carbohydrate, 2 g Dietary Fiber
* Whenever possible, I calculate ALL my Points on my website with my
Offline Points Calculator
in the Half Points Mode,
which rounds UP to the nearest Half Point.
This keeps my site consistent.
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