Louisiana Chicken File Gumbo Recipe

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Louisiana Chicken File Gumbo
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Ingredients
15
Count
Nutrition
298
Calories
Total time
16
Minutes
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Ingredients:

  • 1 (4 lb) hen or 1 (4 lb) fryer, dressed and cut into serving pieces
  • 2 tsp salt (or to taste)
  • 3/4 tsp dried thyme
  • 1/2 tsp pepper
  • 1/2 tsp cayenne pepper (or to taste)
  • 3/4 cup peanut oil
  • 3/4 cup flour
  • 2 1/4 tsp creole seasoning
  • 1 1/2 gallons water (warm )
  • 4 -5 cups cooked rice
  • 2 tbsp gumbo file

Directions:

  1. Season chicken with salt, thyme, pepper, and cayenne.
  2. In an iron soup pot, heat oil over medium high heat until hot, then fry chicken until golden brown.
  3. Pour excess oil out of pot, and reserve for roux.
  4. Add onions, celery, and garlic to the pot with the chicken, and cook, uncovered, over low heat until onions are wilted.
  5. Season flour with Creole seasoning.
  6. In a heavy iron pot, heat the reserved oil over medium heat to make roux.
  7. When oil is hot, stir flour in gradually.
  8. Lower heat to very low, and cook to desired darkness - golden brown to chocolate brown, stirring constantly (It is VERY important that you continue stirring constantly).
  9. Pour excess oil off the top to prevent the gumbo from being too rich.
  10. Slowly stir in water, dissolving roux.
  11. Add the water to the chicken mixture.
  12. Allow to boil over medium low heat until meat is tender.
  13. Serve in soup bowls with rice.
  14. Just before serving sprinkle parsley and a dash of file on each serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 297.8 Kcal (1247 kJ)
Calories from fat 150.54 Kcal
% Daily Value*
Total Fat 16.73g 26%
Cholesterol 23.81mg 8%
Sodium 645.85mg 27%
Potassium 239.73mg 5%
Total Carbs 24.64g 8%
Sugars 1.47g 6%
Dietary Fiber 2.96g 12%
Protein 12.03g 24%
Vitamin C 6mg 10%
Iron 1.9mg 10%
Calcium 97.3mg 10%
Amount Per 100 g
Calories 47.06 Kcal (197 kJ)
Calories from fat 23.79 Kcal
% Daily Value*
Total Fat 2.64g 26%
Cholesterol 3.76mg 8%
Sodium 102.06mg 27%
Potassium 37.88mg 5%
Total Carbs 3.89g 8%
Sugars 0.23g 6%
Dietary Fiber 0.47g 12%
Protein 1.9g 24%
Vitamin C 0.9mg 10%
Iron 0.3mg 10%
Calcium 15.4mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.8
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • sugar free

Bad Points

  • High in Sodium

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