It’s Gumbo Time!

By Sidra Forman

Gumbo is a stew that originally comes from Louisiana. There are endless varieties of the dish, but most contain okra to give the stew a thick consistency. If okra’s in season check this post out! Traditionally, gumbo is served over white rice, but I’ve healthied this recipe up by swapping in brown rice instead. I’ve also cut the fat and sodium of traditional recipes—without sacrificing that classic flavor.

Chicken Gumbo

Serves 4
Prep time: 15 minutes
Total time: 25 minutes

Smart Balance® Omega Non-Stick Cooking Spray
1 onion ,finely chopped
1 lb chicken, cut into ½ inch strips
2 tomatoes, chopped
2 cups chopped okra

1 tsp paprika
1 tsp cumin
2 tsp fresh thyme
Red pepper flakes to taste
½ tsp salt
2 cups cooked brown rice

1. Heat a large skillet over medium-high heat. Spray hot skillet with cooking spray and add onion and chicken. Cook, stirring frequently, until both chicken and onion are browned, about 3 minutes.

2. Add tomato, okra, paprika, cumin, thyme, red pepper flakes and ½ cup water. Bring mixture to a simmer and cook for 10 minutes. Stir in salt and serve immediately over brown rice.


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