Chicken Vegetable Gumbo

By ryanmmurano

Gumbo is a staple of the Louisianan diet. Blending rich Cajun spices, chicken and vegetables, you get a wide mixture of essential nutrients that can help improve your diabetes care.

Chicken Vegetable Gumbo
  • 1 (2 to 3 pound) whole chicken

  • 1 tablespoon butter

  • 1 large onion, chopped

  • 1 green bell pepper, chopped

  • 2 stalks celery, chopped

  • 3 cloves garlic, minced

  • 1 (14.5 ounce) can diced tomatoes

  • 1/2 (10 ounce) can diced tomatoes with green chilies, undrained

  • 2 cups sliced andouille sausage

  • 2 cups okra

  • 3/4 cup frozen corn

  • salt to taste

  • ground black pepper to taste

  • 1/2 teaspoon cayenne pepper

  • 1 cup uncooked medium shrimp, peeled and deveined (optional)

  • 2 teaspoons file powder

  • 4 cups cooked rice

  1. Place chicken in a large pot; add enough water to cover. Cover pot and bring to a boil; reduce heat to medium-low and simmer until meat falls off the bone, about 90 minutes. Remove chicken, let cool, and shred meat; skim broth and reserve.

  2. Melt butter in a large skillet over medium heat; cook and stir onions, bell pepper, and celery until tender, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute. Add diced tomatoes, tomatoes with green chilies, andouille sausage, okra, corn, salt, pepper, cayenne pepper, and reserved broth; bring to a gentle boil over medium-high heat. Simmer until liquid is reduced by half, about 30 minutes.

  3. Mix shredded chicken and shrimp into skillet; simmer until shrimp turns bright pink and okra is tender, 5 to 7 minutes. Remove skillet from heat and stir in file powder. Serve with rice.

Nutritional Facts

Calories - 432
Carbohydrates - 23g
Saturated Fat - 9.3g
Protein - 17.1g
Sodium - 538mg
Dietary Fiber - 2g

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2 replies

Cajun Laurent
Cajun Laurent 2015-03-11 05:57:02 -0500 Report

Why would any fool put tomatoes in gumbo? Gumbo does NOT contain tomatoes and the only place I found tomatoes in this dish was in Gulf Shores, Alabama. Louisiana Cajun gumbo does not have tomatoes. In addition, many of the recipes are too HIGH in sodium. And no Roux? Who provided this ridiculous recipe?