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Yield: Serves 4 (serving size: 1 1/4 cups gumbo and 1/2 cup rice)
Hands On: 35 Minutes
Total: 35 Minutes
Nutritional Information
Amount per serving
Calories: 297
Fat: 9.8g
Saturated fat: 0.9g
Monounsaturated fat: 5.8g
Polyunsaturated fat: 2.7g
Protein: 18.6g
Carbohydrate: 32.1g
Fiber: 2.8g
Cholesterol: 34mg
Iron: 2.2mg
Sodium: 469mg
Calcium: 57mg
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1 bay leaf
Cooking spray
2 bone-in chicken breast halves, skinned
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
2 cups fat-free, lower-sodium chicken broth
2 cups water
3 tablespoons all-purpose flour
2 1/2 tablespoons canola oil
3/4 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1 garlic clove, minced
1 cup frozen sliced okra, thawed
1/2 teaspoon Cajun seasoning
1/4 teaspoon hot pepper sauce
1/3 cup chopped green onions
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