Healthy Recipe: Chicken Gumbo

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Healthy Recipe: Chicken Gumbo Looking for an easy to make yet healthy main course that tastes great but is also good for your heart? Check out this recipe for chicken gumbo. It’s a great way to get in your daily quota of vegetables, and can easily be saved and heated again later. (This healthy recipe is courtesy of U.S. Dept. of Health & Human Services)


  • 1 tsp vegetable oil
  • 1/4 cup flour
  • 3 cups low-sodium chicken broth
  • 1 1/2 lbs chicken breast, skinless and boneless, cut into 1-inch strips
  • 1 cup white potatoes (1/2 lb), cubed
  • 1 cup onions, chopped
  • 1 cup carrots (1/2 lb), coarsely chopped
  • 1/4 cup celery, chopped
  • ½ medium carrot, grated
  • 4 cloves garlic, finely minced
  • 2 stalks scallion, chopped
  • 1 whole bay leaf
  • 1/2 tsp  thyme
  • 1/2 tsp  black pepper, ground
  • 2 tsps hot (or jalapeño) pepper
  • 1 cup okra (1/2 lb), sliced into 1/2-inch pieces


  1. Add oil to a large pot.
  2. Heat pot over medium flame.
  3. Stir in flour.
  4. Cook, stirring constantly, until flour begins to turn golden brown.
  5. Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.
  6. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
  7. Add okra and let cook for 15 to 20 more minutes.
  8. Remove bay leaf.
  9. Serve hot in a bowl or over rice.

This healthy recipe has 165 calories per serving and 4g of fat. Complement your healthy diet with a great workout routine. To learn about the cardio equipment we can provide for your Phoenix area home, contact Fitness 4 Home Superstore.

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Bob Lachniet is the owner of Fitness 4 Home Superstore. He has been in the fitness equipment commercial and retail sales industry for over 25 years and has been owner of Fitness 4 Home Superstore since 2005. Bob truly cares about his customers and wishes to educate them on what is the right piece of equipment for their particular circumstance.