This chicken gumbo recipe is a healthier version of the quintessential Cajun-Creole dish while still including three essential ingredients of Cajun gumbo—a dark roux, okra, and filé.
1 tablespoon vegetable oil
¼ cup all-purpose flour
3 cups low sodium, low fat chicken broth
1 lb. chicken breast, skinless and boneless cut into 1/2-inch pieces
½ cup yellow onion, chopped
¼ cup celery, chopped
4 cloves garlic, minced
2 scallions, chopped
1 whole bay leaf
2 teaspoons thyme, ground
2 teaspoons jalapeno pepper
1 teaspoon crushed red pepper
1 teaspoon poultry seasoning
2 teaspoons gumbo file
2 teaspoons gravy master
½ cup okra
Recipe courtesy of Constance Brown-Riggs, MSEd, RD, CDE, CDN, author of the Diabetes Guide to Enjoying Foods of the World, www.constancebrownriggs.com.
Illustration by George Middleton for Oldways (note: illustration is of gumbo but not of this specific recipe).
Amanda says: the roux needs to have equal parts oil and flour and you do have to stir it constantly or you WILL burn it.
Joanne says: I made this and it was excellent. I lived in Louisiana when I was younger for about 6 years and it tastes just like gumbo should. The only changes I made was I didn’t put the pot in the oven to make the roux but kept it on the stove. That did not make sense and I assumed it was a mistake. I also did not have gumbo file (and could not find it where I live) so I left it out. I also hate okra and omitted it. It was still great and my family loved it.
Katherine-Oldways says: Hi Joanne, we’re glad you enjoyed it! Thanks for pointing out your direction confusion. We have updated the recipe.
Lorraine Williams says: How do you stir the roux “constantly” while it is in the oven?
Hannah-Oldways says: That’s an excellent point! Hmm, we’re going to revisit this recipe and will update soon. Thanks for bringing it to our attention!
(1)
Leave a comment