Authentic Cajun Chicken Gumbo Recipe - Easy & Flavorful

Cajun-Style Chicken Gumbo

YIELD Makes 4 servings

INGREDIENTS

1 pound boneless skinless chicken breasts 1 teaspoon Cajun or Creole seasoning 1 teaspoon dried thyme leaves 2 tablespoons vegetable oil 1 medium onion, coarsely chopped 1 medium green bell pepper, coarsely chopped 1 cup thinly sliced or julienned carrots 1/2 cup thinly sliced celery 4 cloves garlic, minced 2 tablespoons all-purpose flour 1 can (14-1/2 ounces) fat-free reduced-sodium chicken broth 1 can (14-1/2 ounces) no-salt-added stewed tomatoes, undrained 1/2 teaspoon hot pepper sauce 2 cups hot cooked rice 1/4 cup chopped fresh parsley (optional) Additional hot pepper sauce (optional)

PREPARATION:

1. Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.
2. Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 minutes or until vegetables are crisp-tender, stirring once. Add chicken; cook 3 minutes, stirring occasionally. Sprinkle mixture with flour; cook 1 minute, stirring frequently.
3. Add chicken broth, tomatoes and pepper sauce; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened.
4. Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired.

This recipe appears in: Southern NUTRITIONAL INFORMATION: Serving Size: 1-1/2 cups gumbo with 1/2 cup cooked rice Sodium 386 mg Protein 34 g Fiber 4 g Carbohydrate 42 g Cholesterol 76 mg Saturated Fat 1 g Total Fat 9 g Calories from Fat 22 % Calories 388 DIETARY EXCHANGE: Meat 3 Vegetable 2-1/2 Starch 2 Fat 1/2