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Chicken Gumbo

Source of Recipe

Quick & Healthy Magazine


Recipe Introduction

More like a stew than a soup, this Creole specialty gets its thickness from �gumbo file� powder�. Made from the bark of the sassafras tree, this seasoning can be bound in the supermarket spice section. WW Points
Serves: 4

1/3 c. long-grain white or brown rice
1-2/3 c. water, �divided�
2 tsp. olive oil
1 small onion, chopped
1 small green bell pepper, chopped
2 celery ribs, chopped
1 tsp. paprika
1 tsp. dried thyme
2 cans (14-1/2 oz, each) fat-free reduced-sodium chicken broth
2 c. shredded cooked, boneless, skinless chicken breasts
1 can (8 oz.) reduced-sodium tomato sauce
1 T. gumbo file powder**

In a small saucepan, combine the rice and 2/3 c. water. Cover and bring to a boil. Reduce heat to low. Cook, stirring often, for 7 minutes. Remove from heat and allow to sit covered.

In a Dutch oven heat oil. Add the next 6 ingredients. Cook, stirring frequently for 5 to 7 minutes, or until vegetables are soft. Add broth, chicken, tomato sauce and remaining 1 c. water. Stir to mix. Cook, stirring occasionally for 15 minutes to blend flavors. Remove from heat and stir in file� powder.

To serve: spoon gumbo into shallow bowls. Top with a dollop of rice.

One serving equals: 138 calories�3 gm fat (1 gm saturated)�30 mg cholesterol�2 gm fiber�239 mg sodium ++++ WWP: 3.3