Chicken gumbo

Name: Chicken gumbo
Cuisine: Cajun And Creole
Ingredients: Ground cumin, 2 teaspoon(s); Paprika, smoked, 2 teaspoon(s); Chilli powder, 1 teaspoon(s); Dried garlic powder, 1 teaspoon(s); Dried onion, 1 teaspoon(s); Dried oregano, 1 teaspoon(s); Chicken thigh fillet, lean, raw, 800 g, trimmed and cut into quarters; Olive oil, 1 tablespoon(s); Onion, any type, 1 medium, chopped; Garlic, 2 clove(s), crushed; Celery, 2 stalk(s), diced; Green capsicum, 1 capsicum(s), seeded and diced; Tomatoes, diced, canned, any type, 1 400g can(s); Chicken liquid stock, salt reduced, 1 cup(s); Italian parsley, 1 bunch(s), to serve; Tabasco sauce, 1 tablespoon(s), to serve

4 steps

A jewel in the crown of Cajun cuisine, a gumbo is a cross between a soup and a stew. Whatever you call it, this recipe promises a warming meal that is bursting with flavour.

Updated at: Thu, 17 Aug 2023 11:32:14 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories328.1 kcal (16%)

Total Fat12.9 g (18%)

Carbs10.1 g (4%)

Sugars2.6 g (3%)

Protein41.8 g (84%)

Sodium390.2 mg (20%)

Fiber1.8 g (6%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 teaspoonGround cumin

2 teaspoonPaprika smoked

1 teaspoonChilli powder

1 teaspoonDried garlic powder

1 teaspoonDried onion

1 teaspoonDried oregano

800gChicken thigh fillet

lean, raw, trimmed and cut into quarters

1 tablespoonOlive oil

1Onion

any type, medium, chopped

capsicum, seeded and diced

1 x 400gTomatoes diced canned

any type, can

1 cupChicken liquid stock

salt reduced

1 bunchItalian parsley

to serve

1 tablespoonTabasco sauce

to serve

Instructions

Step 1

Combine the cumin, paprika, chilli powder, garlic powder, onion powder and oregano in a large bowl. Add the chicken pieces and toss to coat well in the spice mix.

Step 2

Heat the olive oil in a medium saucepan over medium heat. Add the chicken and cook, stirring regularly, until browned. Remove and set aside.

Step 3

Add the onion to the pan and cook for 5 minutes or until softened, then stir in the garlic, celery and capsicum and cook for 1 minute. Add the chopped tomatoes and stock and simmer for 15 minutes. Return the chicken to the pan, then cover and simmer for 15 minutes or until the chicken is cooked through.

Step 4

Sprinkle with parsley and a few drops of Tabasco sauce, and serve with rice from your daily bread allowance and a salad or vegetables to the side.