Chicken Gumbo


  • 2 tablespoons all purpose flour
  • 2 teaspoons Creole seasoning mix
  • ¾ pound boneless, skinless chicken thighs cut into ¾ inch pieces
  • 2 teaspoons olive oil
  • 1 large onion, chopped
  • ½ cup sliced celery
  • 2 teaspoons minced garlic
  • 1 can fat-free, reduced sodium chicken broth
  • 1 can no-salt-added stewed tomatoes, undrained
  • 1 large green pepper, cut up
  • 1 teaspoon file powder (optional)
  • 2 cups hot cooked rice
  • 2 tablespoons chopped fresh parsley


Combine flour and seasoning mix in a large resealable food storage bag. Add chicken; toss to coat. Heat oil in large, deep nonstick skillet or saucepan over medium heat. Add chicken to skillet; sprinkle with remaining flour mixture. Cook and stir 3 minutes. Add onion, celery and garlic; cook and stir 3 more minutes. Add broth, tomatoes with juice and bell pepper; bring to a boil. Reduce heat; cover and simmer 20 minutes or until vegetables are tender. Uncover; simmer 5 to 10 minutes or until sauce is slightly reduced. Remove from heat; stir in file powder, if desired. Ladle into bowls; top with rice and parsley

Number of Servings: 4
Calories per Serving: 306
Total Fat: 9 grams
Total Carbohydrates: 38 grams