27 Ingredients
  • Stock:
  • 1 pound unpeeled medium shrimp
  • 8 cups water
  • 1 teaspoon black peppercorns
  • 4 garlic cloves, crushed
  • 3 large celery stalks, chopped
  • 3 bay leaves
  • 3 medium carrots, coarsely chopped
  • 1 large onion, coarsely chopped
  • Gumbo:
  • 6 tablespoons canola oil, divided
  • 2.25 ounces all-purpose flour (about 1/2 cup)
  • 6 skinless, boneless chicken thighs, cut into bite-sized pieces
  • 2 cups finely chopped white onion
  • 1 tablespoon Creole seasoning
  • 3 garlic cloves, minced
  • 2 medium celery stalks, chopped
  • 2 medium tomatoes, finely chopped
  • 1 large green bell pepper, seeded and finely chopped
  • 3 cups fat-free, lower-sodium chicken broth
  • 2 bay leaves
  • 1 cup frozen cut okra
  • 2 teaspoons Worcestershire sauce
  • 2 teaspoons hot pepper sauce (such as Tabasco)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
  • 2 cups hot cooked brown rice
Nutrition
557
28% daily value
8 servings
                                       
                                            dairy-​free
     

Fat

49% 32

Saturated

32% 6

Trans

- 0

Monounsaturated

- 15

Polyunsaturated

- 8

Carbs

12% 35

Carbs (net)

- 31

Fiber

19% 5

Sugars

- 7

Sugars, added

- 0

Protein

65% 32

Cholesterol

61% 184

Sodium

27% 645

Calcium

12% 122

Magnesium

22% 90

Potassium

18% 867

Iron

15% 3

Zinc

27% 3

Phosphorus

63% 444

Vitamin A

31% 283

Vitamin C

36% 33

Thiamin (B1)

29% 0

Riboflavin (B2)

28% 0

Niacin (B3)

60% 10

Vitamin B6

68% 1

Folate equivalent (total)

22% 87

Folate (food)

- 67

Folic acid

- 12

Vitamin B12

55% 1

Vitamin D

30% 4

Vitamin E

23% 3

Vitamin K

31% 37

Sugar alcohols

- 0

Water

- 646
Comments
 
×