Prawn and Chicken Gumbo
100%
1
By John Hardy
Prawn and Chicken Gumbo
10 steps
Prep:45minCook:3h 30min
Updated at: Wed, 23 Oct 2024 14:31:10 GMT
Nutrition balance score
Great
Glycemic Index
45
Low
Glycemic Load
17
Moderate
Nutrition per serving
Calories329.9 kcal (16%)
Total Fat10 g (14%)
Carbs38 g (15%)
Sugars5 g (6%)
Protein23.2 g (46%)
Sodium1192.4 mg (60%)
Fiber4.4 g (16%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
280gskinless and boneless chicken thighs
cut into 3cm cubes
1 Tbspolive oil
1onion
finely chopped
3celery sticks
sliced thinly
1red pepper
chopped
2garlic cloves
crushed
400gtin chopped tomatoes
2 Tbspplain flour
2 tspdried oregano
1 tsppaprika
2chicken stock cubes
250mlwater
1 Tbspworcestershire sauce
1 Tbsptomato puree
100gbrown rice
200ggreen beans
cut into 4cm lengths
200gprawns
Instructions
Step 1
Mist a large non-stick frying pan With the cooking spray.
Step 2
Cook the chicken over a hgh heat for approx. 5 minutes, stirring until browned. Transfer to plate and set aside.
Step 3
In the same pan, heat the olive Oil and cook the onion and celery for approx. 5 minutes until softened
Step 4
Add the garlic and pepper and cook for 2 minutes.
Step 5
Stir in the flour, oregano and paprika and cook for a further 2 minutes.
Step 6
Gradually stir in water, stock cubes, tomatoes, puree, Worcestershire Sauce and bring to the boil.
Step 7
Place the chicken, rice and Stock mixture into the slow cooker. Cover and cook for 3 hours
Slow CookerHighStep 8
Add the green beans and cook for a further 15 minutes.
Step 9
Add the prawns and cook for 5 minutes, until the prawns are cooked through.
Step 10
plate and Serve immediately.
