Chicken Gumbo(Low-Fat)
A hearty, flavorful chicken gumbo with a rich brown roux, tender chicken, and vegetables, perfect for comforting family meals or gatherings requiring bold Southern flavors.
Ingredients
- 3/4 cup all-purpose flour ⓘ
- 4 (6 oz.) skinned chicken breast halves ⓘ
- 2 quarts water ⓘ
- 1 1/2 cups chopped onion ⓘ
- 3/4 cup chopped green pepper ⓘ
- 1/2 cup chopped celery ⓘ
- 3 cloves garlic, minced ⓘ
- 1/2 cup sliced green onions ⓘ
- 1/4 cup chopped fresh parsley ⓘ
- 2 bay leaves ⓘ
- 1/2 teaspoon salt
- 2 teaspoons Creole seasoning ⓘ
- 1 1/2 tablespoons Worcestershire sauce ⓘ
- 1 teaspoon hot sauce ⓘ
- 2 (10 oz.) packages frozen cut okra, thawed ⓘ
Instructions
- Place flour in a 10-inch cast-iron skillet.
- Bake at 400°F for 1 hour, stirring every 10 minutes, until dark brown.
- Remove skillet from oven and set aside.
- Combine chicken and water in a large Dutch oven; cook for 20 minutes until chicken is tender.
- Remove chicken and broth from Dutch oven; set aside.
- Combine onion, green pepper, celery, garlic, and 1/3 cup chicken broth in the Dutch oven.
- Cook over medium heat for 10 to 12 minutes until vegetables are tender.
- Add browned flour and 1 cup chicken broth; stir until blended.
- Return chicken to the pot, add remaining ingredients, and simmer to develop flavors.
Tips & Substitutions
For a deeper flavor, consider adding smoked sausage or andouille sausage to the mixture. If you're in a pinch, you can use pre-cooked rotisserie chicken instead of raw chicken breasts. For a gluten-free option, substitute the all-purpose flour with a gluten-free flour blend. Ensure to stir the roux constantly to prevent burning.
Serving Suggestions
Serve your chicken gumbo with a side of steamed rice or crusty French bread for a hearty meal. Garnish with additional sliced green onions and fresh parsley to enhance the presentation. This dish pairs beautifully with Chicken & Dumplings (Heritage Recipe) for a comforting dinner spread.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of water or broth to loosen the gumbo, then warm it on the stove over medium heat, stirring occasionally until heated through. You can also use a microwave, but be sure to cover it to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken Gumbo(Low-Fat) contains roughly 866 calories, with 46g protein, 159g carbohydrates, and 19g fat. It is an excellent source of vitamin C (252% of the Daily Value), iron (222% of the Daily Value), and dietary fiber (177% of the Daily Value). Note that it is relatively high in sodium, at 2492mg per serving (108% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this gumbo ahead of time?
Yes, chicken gumbo can be made a day in advance. In fact, the flavors tend to improve after sitting overnight. Just store it in the fridge and reheat before serving. Make sure to add a little extra broth if it thickens too much during storage.
What can I substitute for okra?
If you don't have okra on hand or prefer not to use it, you can substitute it with diced zucchini or sliced green beans. Both options will add texture and flavor to the gumbo, though the taste will differ slightly from the traditional recipe.
How can I thicken my gumbo if it’s too thin?
If your gumbo turns out too thin, you can thicken it by simmering it uncovered for a bit longer to allow some of the liquid to evaporate. Alternatively, you can create a slurry with a bit of cornstarch and water, then stir it into the gumbo until it reaches your desired consistency.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).