Chicken Gumbo

Updated:Apr 25,2014


 


SCwH-Chicken Gumbo

Chicken Gumbo

Description

American/Southern

4 servings

About $3.92 per serving


1 (14.5 oz) can no salt added or low sodium diced tomatoes
1 (16 oz.) bag frozen gumbo-mix vegetables, thawed or 1 (16 oz.) bag frozen okra, thawed (choose plain frozen vegetables with no seasonings or sauces.
1 (15 ¼ oz.) can no salt added or low sodium whole kernel corn, drained and rinsed
3 cups low sodium chicken broth
Shredded chicken from Easy Oven Baked Chicken Breasts or 2 cups shredded chicken from half of a rotisserie chicken
1 (15.5 oz.) can no salt added or low sodium butter beans, drained and rinsed
2 to 3 teaspoons salt free Cajun spice blend
1 (8.8 oz.) package fully-cooked brown rice (use the product with the least amount of sodium you can find in your store)

  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.


Cooking Tips: 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.

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

Tips: 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.


Per serving:

Calories432
Total Fat5.0 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat1.0 g
Cholesterol 63 mg
Sodium557 mg
Carbohydrates64 g
Dietary Fiber10 g
Total Sugars10 g
Protein 34 g


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.