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# Healthy Recipes: Chicken Gumbo
- URL: https://www.foodconsumer.org/chicken_gumbo_1806100751/
- Published: 2010-06-18T20:50:00.000Z
- Updated: 2026-09-22T16:07:16.000Z
- Description: A one-pot gumbo built on a flour-and-oil roux and low-sodium chicken broth, with chicken breast strips, potatoes, onions, carrots, celery, garlic, bay leaf, thyme and hot pepper, finished with okra. Makes 8 servings of 3/4 cup at 165 calories each.
- Author: Food Consumer
- Tags: Cooking, Recipes & Dining, #vivvo-import

CHICKEN GUMBO

This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.

1 tsp vegetable oil

1/4 cup flour

3 cups low-sodium chicken broth

1 1/2 lbs chicken breast, skinless and boneless, cut into 1-inch strips

1 cup white potatoes (1/2 lb), cubed

1 cup onions, chopped

1 cup carrots (1/2 lb), coarsely chopped

1/4 cup celery, chopped

1/2 medium carrot, grated

4 cloves garlic, finely minced

2 stalks scallion, chopped

1 whole bay leaf

1/2 tsp thyme

1/2 tsp black pepper, ground

2 tsps hot (or jalapeño) pepper

1 cup okra (1/2 lb), sliced into 1/2-inch pieces 

Add oil to a large pot.

Heat pot over medium flame.

Stir in flour.

Cook, stirring constantly, until flour begins to turn golden brown.

Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.

Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.

Add okra and let cook for 15 to 20 more minutes.

Remove bay leaf.

Serve hot in a bowl or over rice.

Makes 8 servings--Serving size: 3/4 cup

Calories 165 

Fat 4 g 

Saturated fat 1 g 

Cholesterol 51 mg 

Sodium 81 mg