Healthy Chicken Recipes




Healthy Chicken Gumbo Recipe

Healthy Chicken Gumbo Recipe

As winter falls across North America, stews and soups come as a welcomed gift in most kitchens. There are few better stews than the class chicken gumbo. This spicy and hearty recipe will have your family scrapping their bowls for just one more bite. Even if your family doesn't have a tolerance for spicy, you can always swap a jalapeño pepper with a green bell pepper for a sweet but not too hot taste!


  • 1 teaspoon vegetable oil
  • 1/4 cup flour
  • 3 cups low-sodium chicken broth
  • 1 1/2 lb. chicken breast, skinless, boneless, cut into 1-inch strips
  • 1 cup (1/2 lb.) white potatoes, cubed
  • 1 cup onions, chopped
  • 1 cup (1/2 lb.) carrots, coarsely chopped
  • 1/2 medium carrot, grated
  • 1/4 cup celery, chopped
  • 4 cloves garlic, finely minced
  • 2 stalks of scallion, chopped
  • 1 whole bay leaf
  • 1/2 teaspoon thyme
  • 1/2 teaspoon black pepper, ground
  • 2 teaspoons hot (or jalapeño) pepper
  • 1 cup (1/2 lb.) okra, sliced into 1/2-inch pieces


1. Add oil to large pot and heat over medium flame.

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

3. Slowly stir in all broth using a wire whisk. Cook for 2 minutes. The broth mixture should not be lumpy.

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

5. Add okra and let cook for 15–20 more minutes.

6. Remove bay leaf and serve hot in bowl or over rice.

Yield: 8 servings
Serving size: 3/4 cup

Each serving provides:

Calories: 165
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 51 mg
Sodium: 81 mg
Total fiber: 2 g
Protein: 21 g
Carbohydrates: 11 g
Potassium: 349 mg

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