Prep Time: 5 mins
Cook Time: 1 hr
Meal Types:
Soups
Main Dishes
Rating:
fatsecret members overall average rating
|
A chicken dish that's easy to prepare and jam packed with flavor, not to mention vegetables.
Ingredients
Directions
- Add oil to large pot and heat over medium flame.
- Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
- Slowly stir in all broth using wire whisk. Cook for 2 minutes. Broth mixture should not be lumpy.
- Add rest of ingredients except okra. Bring to boil, then reduce heat and let simmer for 20–30 minutes.
- Add okra and let cook for 15–20 more minutes.
- Remove bay leaf and serve hot in bowl or over rice.
187 members have added this recipe to their cookbook.
|
View member ratings and ingredients suitability for a particular diet
choose diet
 Reviews
So very good, it's a soup meal.
18 Apr 07 by member: mariamom
|
Sounds delicious, but the flour, potatoes and carrots are not SB friendly. Gumbo does not have pototos or carrots in it anyway, so leaving them out would still make for a yummy soup. You could replace the flour with a little filé when the gumbo is finished to thicken it and use olive oil instead of vegetable oil for sauteeing the vegetables.
08 May 07 by member: FemmeCreole
|
No white potatoes on FSD Phase 1. But the recipe sounds yummy!
27 Jun 07 by member: FLAteacher
|
sounds yummy can't wait to try this...thanks!
02 Mar 10 by member: SorellaBella
|
Leave out the potatos- not used in gumbo!!! Adding file is a good idea.
27 Apr 11 by member: Susan Neff
|
Remove the potatoes and rice, and depending where you are at in your weight loss/primal preferances, leave out or reduce the carrots.
18 May 11 by member: beakerwill
|
| |
|
|
| |
review this recipe
Sign in to review this recipe
|
|
|
|
Other Related Links
|
Kitchen
Related recipe collections
3 Point Recipes
1-3 grams Fat Recipes
5-10 Net Carbs Recipes
Chicken Main Dish Recipes
Other related recipes
|
A healthy stir fry with broccoli and chicken.
|
|
Typical stir fry recipe except baked to avoid the oil/fat needed to fry it.
|
|
Healthy, very low calorie and tasty.
|
|
Chicken breast strips wrapped in bacon sprinkled with light brown sugar.
|
|
Chicken tenders breaded and baked in the oven.
|
|
Tasty little bites full of protein and perfect for breakfast.
|
|
Share Your Recipes!
|
Nutrition summary:
|
 |
There are 148 calories in 1 serving of Chicken Gumbo. |
 |
Calorie break-down: 12% fat, 29% carbs, 59% protein. |
|
|
Nutrition Facts
|
|
Serving Size 1 serving
|
| |
| Amount Per Serving |
|
Calories from Fat 17
Calories 148
|
| |
| % Daily Values* |
|
Total Fat
1.9g
|
3% |
| |
Saturated Fat
0.381g
|
2% |
| |
Polyunsaturated Fat
0.513g
|
|
| |
Monounsaturated Fat
0.649g
|
|
|
Cholesterol
49mg
|
16% |
|
Sodium
372mg
|
16% |
|
Potassium
439mg
|
|
|
Total Carbohydrate
10.5g
|
4% |
| |
Dietary Fiber
1.9g
|
8% |
| |
Sugars
1.5g
|
|
|
Protein
21.39g
|
|
| |
| Vitamin A
70% |
|
Vitamin C
18% |
|
| Calcium
4% |
|
Iron
6% |
|
| * |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Values are based on USDA Nutrient Database SR18
|
|
|
7%
|
of RDI*
(148 calories)
|
|
|
Calorie Breakdown:
Carbohydrate (29%)
Fat (12%)
Protein (59%)
|
|
* Based on a RDI of 2000 calories
|