SOURCE: Heart-Healthy Home Cooking African American Style, National Heart, Lung and Blood Institute

Chicken Gumbo

A Louisiana Favorite!

Yield: 8 Servings
Serving Size: 3/4 Cup



In a large pot, heat oil over medium flame. Add in flour, stirring constantly until flour begins to turn golden brown. Using a wire whisk, slowly stir in broth and cook for 2 minutes. The mixture should not be lumpy. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes. Add okra and let cook for 15 to 20 more minutes. Remove bay leaf. Serve hot in a bowl or over rice.

Use olive oil instead of vegetable oil. Use brown rice instead of white rice.


165 calories, 4 g fat (1 g saturated fat), 51 mg cholesterol, 81 mg sodium (based on gumbo with out rice)