Chicken / Dinner / Rice / Soups

Chicken Gumbo with Brown Rice and Okra

I’ve only recently discovered that I like gumbo.  So, when my Clean Eating magazine (June 2012) had a quick and easy recipe, I made a note to myself to make it as soon as the weather cooled.  

I’ve varied Clean Eating‘s recipe a tiny bit (mostly proportions, not so much the ingredients) and the result was a soup which even my doesn’t-like-green-stuff-son liked; he even asked for more!  The recipe made enough for dinner for my family of four with 6-8 servings leftover.

I appreciate quite a few things about this meal:

  1. It’s high in protein and fiber.
  2. It’s naturally low in fat.
  3. It freezes well.
  4. It tastes great as leftovers.
  5. It’s a hearty soup and quite filling.
  6. It introduced my husband, daughter, and son to okra.  It was a hit!
  7. It look me less than half an hour to make–start to finish.

Ingredients

  • 2 c brown rice, cooked
  • 2 tsp olive oil
  • 1/2 c yellow onion, chopped
  • 2 cloves garlic, minced
  • 1.25 – 1.5 lbs boneless, skinless chicken, cubed
  • 4 c low-sodium chicken broth
  • 28 oz boxed or jarred chopped tomatoes
  • 12 oz frozen sliced okra
  • 2 dried bay leaves
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1/4 tsp sea salt
  • 1/4 tsp fresh ground black pepper
  • 1 c frozen corn

Preparation

  • Cook brown rice according to the package.
  • In a large saucepan, heat 2 tsp olive oil on medium-high.
  • Add yellow onion and garlic.  Stir occasionally, until the onion is soft.  Be sure not to overcook or burn the garlic as it will turn bitter.
  • Add chicken and cook until heated through and the outside is a golden brown.
  • Add chicken broth, tomatoes, okra, bay leaves, oregano, thyme, salt, and pepper.  Bring to a simmer and cook, stirring occasionally.
  • Add brown rice and corn.  Cook uncovered until heated through.
  • Discard bay leaves and serve.

Variations

  1. My husband would love to see this dish with shrimp instead of chicken.
  2. The original recipe called for 2 cups of kale (added at the same time as the rice and corn).  I didn’t have any kale on hand, so I increased my rice, okra, and corn measurements as shown above.

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