Braised Chicken Gumbo

Braised Chicken Gumbo

Leftovers make this chicken gumbo an absolute breeze. The only prep you’ll need to do is to dice a bell pepper and slice some okra if you’re using fresh. That’s it! If you don’t have leftover chicken and sauce from Wine & Tomato Braised Chicken, you can use 2 cups shredded cooked chicken and 2 cups canned diced tomatoes instead of the leftover sauce.

From EatingWell: January/February 2011
Yield: 4 servings, about 1 1/2 cups
Active Time: 20 minutes
Total Time: 30 minutes

Ingredients

  1. 1 tablespoon extra-virgin olive oil
  2. 1 medium red or green bell pepper, diced
  3. 2 tablespoons all-purpose flour
  4. 2 cups shredded chicken from Wine & Tomato Braised Chicken (recipe follows)
  5. 2 cups sauce from Wine & Tomato Braised Chicken
  6. 2 cups reduced-sodium chicken broth
  7. 1 cup sliced okra, fresh or frozen (thawed)
  8. 3/4 cup instant brown rice (see Tip)
  9. 1/8-1/4 teaspoon cayenne pepper

Preparation

  1. Heat oil in a large saucepan over medium heat. Add bell pepper and flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes. Add chicken, sauce, broth, okra, rice and cayenne. Bring to a boil. Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.

Tips & Notes

This Recipe Calls For:

Nutrition

Nutrition Per Serving: 362 calories; 16 g fat (4 g sat, 7 g mono); 81 mg cholesterol; 24 g carbohydrates; 27 g protein; 3 g fiber; 674 mg sodium; 551 mg potassium.

Nutrition Bonus: Vitamin C (85% daily value), Vitamin A (25% dv), Zinc (20% dv), Magnesium (17% dv), Iron & Potassium (16% dv)

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 lean meat, 1 fat