Chicken And Ham Gumbo Recipe

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0 votes | 1155 views
Servings: 4

Ingredients

Cost per serving $1.67 view details
  • 1 Tbsp. Oil
  • 1 lrg Onion, finely minced
  • 1 x Clove garlic, finely minced
  • 1 x Sweet red pepper, finely minced
  • 2 Tbsp. Flour, toasted *
  • 1 can Chicken broth, reduced-salt
  • 3/4 lb Skinless boneless chicken breasts, cut into 1" pcs
  • 3 ounce Diced ham
  • 1 can Tomatoes, liquid removed & minced
  • 1 x Bay leaf
  • 1/2 tsp Leaf thyme, crumbled
  • 1/4 tsp Grnd black pepper
  • 1/8 tsp Grnd warm red pepper
  • 1 pkt Frzn cut okra, thawed
  • 1 1/2 c. Plain cooked rice

Directions

  1. *NOTE: To toast flour, preheat oven to very warm (500F). Line a small cookie sheet with foil, turning up the foil edges. Spread the flour in a thin layer over the foil. Bake for 8 to 10 min, stirring occasionally, till light brown. Cold.
  2. Heat the oil in a large nonstick saucepan over medium heat. Add in the onion and garlic. Saute/fry for 2 min. Add in the sweet red pepper, saute/fry for 2 min. Stir in the flour till mied. Stir in the broth. Add in the chicken, ham, tomatoes, bay leaf, thyme, black pepper and warm red pepper. Bring to a boil. Lower the heat and simmer for 20 min. Add in the okra, simmer for 10 min. Ladle into soup bowls. Add in 1/3 c. rice to each bowl.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 364g
Recipe makes 4 servings
Calories 250  
Calories from Fat 53 21%
Total Fat 5.95g 7%
Saturated Fat 0.94g 4%
Trans Fat 0.1g  
Cholesterol 47mg 16%
Sodium 540mg 23%
Potassium 513mg 15%
Total Carbs 27.8g 7%
Dietary Fiber 2.7g 9%
Sugars 3.23g 2%
Protein 20.73g 33%
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