Chicken Gumbo

Get in the Mardi Gras spirit any time with this the MGH Be Fit program’s recipe for chicken gumbo.


One 32 oz container of low sodium, fat-free chicken stock
2 c. cooked chicken, diced
1/2 c. Spanish onions, diced
1/2 c. carrot, diced
1/2 c. celery, diced
1/2 c. green peppers, diced
1/2 c. okra, frozen, precut
1 (14.5-oz) can diced tomatoes, no added salt
¼ c. brown rice, uncooked (or 1 c cooked brown rice, if using leftovers)
1 t. dried thyme
Salt and black pepper to taste


Cook rice according to directions on package. While rice is cooking, bring chicken stock to a boil. Add cooked chicken, onion, carrot and celery to chicken stock. Reduce mixture to a simmer for 5-7 minutes.
Add thyme, tomatoes, okra, green peppers. Bring to a boil and then reduce to a simmer for 15-25 minutes more. Add salt and pepper to taste. Top with rice.

Preparation Tips
– If soup is too thick, more chicken stock can be added without drastically affecting the nutrition information

– If chicken is not already cooked, it can be baked in a 375-degree oven for 25 minutes or until internal temperature reaches 165 degrees.

Yield:4 servings

Nutrition information per serving:

CALORIES: 234 • PROTEIN: 29g • SODIUM: 360 mg • FAT: 3g • CARBOHYDRATE: 22g • FIBER: 4g • Sat Fat: 1g

(Adapted Recipe Courtesy of the MGH Eat Street Cafe)

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