Diabetic Chicken Gumbo
Experience the comforting flavors of the South with this Diabetic Chicken Gumbo, a hearty and healthy twist on a classic Creole favorite. Crafted with tender chicken breast, vibrant vegetables like okra, bell peppers, and onions, and seasoned with bold spices including paprika, thyme, and optional cayenne for a mild kick, this gumbo is packed with wholesome ingredients. Made with low-sodium chicken broth and no-sugar-added crushed tomatoes, it’s specifically designed to be diabetes-friendly without compromising on flavor. Simmered to perfection and served over nutty brown rice, this one-pot wonder is a satisfying, low-fat meal that’s perfect for the whole family. Whether you include the optional smoked turkey sausage or keep it lean with just chicken, this gumbo brings a taste of Louisiana to your dinner table in under an hour!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 1 medium green bell pepper, diced
- 3 celery stalks, diced
- 4 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 1 14.5-ounce can crushed tomatoes, no sugar added
- 2 cups okra, sliced
- 4 ounces smoked turkey sausage, sliced (optional, low-fat)
- 1.5 teaspoons paprika
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.25 teaspoon cayenne pepper (optional, for spice)
- 1 bay leaf
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups brown rice (cooked)
Instructions
Cut the chicken breast into bite-sized cubes and set aside.
In a large pot or Dutch oven, heat olive oil over medium-high heat.
Add diced onion, green bell pepper, and celery. Sauté for about 5 minutes until vegetables are softened.
Add the minced garlic and cook for an additional 1-2 minutes until fragrant.
Pour in the low-sodium chicken broth and crushed tomatoes. Stir to combine.
Add the sliced okra, smoked turkey sausage (if using), cubed chicken, paprika, thyme, oregano, cayenne pepper, bay leaf, salt, and black pepper.
Stir well and bring the mixture to a boil.
Reduce the heat to low and cover the pot. Simmer for 30 minutes, stirring occasionally, until the gumbo is thickened and flavors are well blended.
Remove the bay leaf before serving.
To serve, spoon 1/3 cup of cooked brown rice into each bowl and ladle the gumbo over it.
Garnish with fresh parsley or additional black pepper, if desired. Enjoy!
Nutrition Facts
Calories |
349 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 74 mg | 25% | |
| Sodium | 663 mg | 29% | |
| Total Carbohydrate | 31.8 g | 12% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 5.6 g | ||
| Protein | 31.8 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 121 mg | 9% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 876 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
