Quicker Chicken & Okra Gumbo

18 40 614
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 4
Quicker Chicken & Okra Gumbo
Health Highlights

Ingredients


1 large White onion
1 medium pepper(s) Green bell pepper (roughly chopped)
1 medium pepper(s) Red bell pepper (roughly chopped)
1 large stalk(s) Celery (roughly chopped)
3 tbsp Vegetable oil
1 tsp Kosher salt
1/2 tsp Black pepper
6 ml Butter, unsalted (cut into cubes)
3 clove(s) Garlic (minced)
2 tbsp Tomato paste, canned
1 tbsp Cajun seasoning
1 1/2 tsp Paprika, smoked
1/4 tsp Cayenne pepper
4 1/2 cup Chicken broth (stock)
227 gm Okra (cut into 1/2-inch pieces)
681 gm Chicken thighs, boneless, skinless (cut into 2-inch pieces)
2 green onion (stem) Green onion (chopped)
4 cup White rice, long-grain, parboiled, cooked

Instructions


Pulse onion, peppers, and celery in food processor until coarse chopped (don't purée). Add oil to Dutch oven and heat over medium heat until shimmering. Add chopped vegetables, season with salt, and cook, stirring occasionally, until vegetables have softened and are beginning to turn golden, 12 to 15 minutes.

While the vegetables are cooking, make a roux: Place flour and butter in microwave-safe measuring cup. Heat on high power until butter is just melted, about 1 minute. Stir to combine and continue to microwave, stirring every minute, until roux is a uniform colour of deep milk chocolate, 8 to 10 minutes.

When vegetables have cooked, stir in garlic, tomato paste, cajun seasoning, smoked paprika, 1/4 teaspoon cayenne, 1/2 teaspoon black pepper, and cook until fragrant, about 1 minute. Stir in roux.

Slowly stir in chicken broth and beer until mixture has thickened. Stir in okra, chicken, 1/2 teaspoon salt, and bring to simmer. Cover and simmer (adjusting heat if necessary) until okra is softened and chicken is tender, about 20 minutes. Season to taste, serve with rice, season with hot sauce, and garnish with green onions.


Nutrition Facts

Per Portion

Calories 614
Calories from fat 189
Calories from saturated fat 42
Total Fat 21.0 g
Saturated Fat 4.7 g
Trans Fat 0.1 g
Polyunsaturated Fat 8.0 g
Monounsaturated Fat 6.6 g
Cholesterol 163 mg
Sodium 1056 mg
Potassium 1251 mg
Total Carbohydrate 63 g
Dietary Fiber 6.0 g
Sugars 7.1 g
Protein 47 g

Dietary servings

Per Portion


Grain 1.9
Meat 1.9
Vegetables 2.9

Energy sources


Pygal39%462.3995128294339164.827449801649831%356.91519522098577279.6590472915612530%308.44060601236777144.213036789715239%31%30%CarbohydratesFatProtein

Meal Type(s)





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