Low Fat Chicken Gumbo
This is a recipe that is sure to be a house favorite after your first time making it. This is a healthy version of making gumbo. Far from Disney’s version of a healthy gumbo – this has rice and chicken (no quinoa or tomatoes here!)
Servings Prep Time
10people 15minutes
Cook Time
1.5hours
Servings Prep Time
10people 15minutes
Cook Time
1.5hours
Ingredients
Roux
  • 1cup Browned FlourSee Instructions below for preparation of this. This will make extra for your next gumbo!
Instructions
Browned Flour Roux
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Measure 1 cup of flour and sift onto baking sheet. Spread evenly.
  1. Bake in oven for 15 minutes. Take out and stir the flour and spread out again. Return to oven and bake another 20-25 minutes.
  2. Set to the side for gumbo.
Gumbo
  1. Boil chicken with water in a pot until tender. Save the water to add to the gumbo. Chop the chicken into bite sized pieces.
  2. Chop onions and put in pot with olive oil. Cook until dark brown. Add in water from chicken and add chopped chicken into gumbo. Add seasonings.
  3. Cook gumbo for 45 minutes.
  4. Mix 1/3 cup browned flour with 1/3 water and blend until no clumps. Add to gumbo. Cook for 15 minutes.
  5. Serve over rice and enjoy!
Brown Rice
  1. Cook rice to package instructions.