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Slow Cooker: Healthy Chicken Gumbo

by evh on September 8, 2014

Healthy_Chicken_Gumbo

Healthy Chicken Gumbo ~ Before you call the Meatless Monday police on me, let me explain. We had this last night for dinner and it was so scrumptious I really couldn’t wait to share it with you all. I saw some fresh okra at the market and realized I haven’t made gumbo in, like, forever and you know, once it’s on my mind I am not settled until it’s made. Growing up gumbo was something we ate often and now we have amazing neighbors that make it for us to help get our “fix” on. Gumbo is a hearty stew-like meal in a bowl loaded with flavor that is usually best served alongside some good, fresh crusty bread or buttery corn bread. With the school year in full swing, I love to go big on Sunday night dinners to ensure some leftovers and lunches for the week ahead. This Healthy Chicken Gumbo is loaded with fresh carrots, okra, tomatoes and chicken and served up over some brown rice to complete the dish. Spice it up with your favorite hot sauce and dive in.

gumbo_carrots

I used these gorgeous purple carrots from Johnson’s Backyard Garden but you can use the always reliable orange carrots.

gumbo_okra

Add in some fresh okra and you’ve got a whole lotta yum!

healthy_chicken_gumbo_1

Bring the crusty bread –– dinner is on the table.

Healthy_Chicken_Gumbo2

Healthy Chicken Gumbo
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Servings Prep Time
6 servings 10-15 minutes
Cook Time
1 1/2 -2 hours
Servings Prep Time
6 servings 10-15 minutes
Cook Time
1 1/2 -2 hours
Healthy Chicken Gumbo
BigOven - Save recipe or add to grocery list
Yum
Print Recipe
Servings Prep Time
6 servings 10-15 minutes
Cook Time
1 1/2 -2 hours
Servings Prep Time
6 servings 10-15 minutes
Cook Time
1 1/2 -2 hours
Ingredients
  • 1- 1 1/4 pound fresh skinless chicken breasts
  • 3 cups carrots chopped
  • 3 cups okra chopped
  • 1 16 ounce can stewed tomatoes
  • 1 medium onion chopped
  • 1 cup fresh parsley chopped
  • 4 cups chicken stock
  • 3 Tablespoons olive oil
  • 3 Tablespoons all-purpose flour
  • 2 large cloves of garlic minced
  • 2 large bay leaves
  • 1 teaspoon kosher salt
  • 1 teaspoon ground black pepper
  • 1 medium jalapeno minced (optional)
  • 4-6 cups cooked brown rice
Servings: servings
Units:
Instructions
  1. Place olive oil and chicken into the slow cooker on high heat. Brown both sides of the chicken breasts -- about 3-6 minutes on each side. Once browned remove from slow cooker and set aside.
  2. Reduce temperature to low and whisk in flour with the remaining oil. Once well combined, add in garlic and onions and let cook for 1 minute. Then add in carrots, okra, bay leaves, chicken stock, and jalapeno (if using) and stir until well combined. Once combined let simmer for an hour.
  3. After and hour, add in the tomatoes, chicken breasts, salt, and pepper and let cook for another 25 minutes. After cooked, pull out the chicken breasts. Using two forks, pull chicken meat apart to shred and place back into the gumbo. Add in chopped parsley, stir until well combined and turn off the heat.
  4. Once combined place a cup of rice in a serving bowl and top with a ladle or two of the gumbo. Continue the process until all of the servings are made. Serve.
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