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Chicken Gumbo With Corn Muffins

50 Minutes
622 Calories
15 Ingredients
4 Servings

Ingredients

Directions

  1. Prepare Corn Muffins recipe according to directions.
  2. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add chicken strips and cook 5 to 6 minutes or until cooked through.
  3. Add onion, garlic, and bell pepper. Cook 2 minutes.
  4. Add kidney beans, tomatoes, corn, chili powder, onion powder, salt, and okra.
  5. Bring to a boil. Cover. Reduce heat to a simmer and cook for 20 to 25 minutes. Serve over hot brown rice with corn muffins.
  6. Makes 4 servings.

Nutrition

  • Calories 622
  • Sodium 578mg
  • Fat 8g
  • Protein 42g
  • Carbs 99g
  • Fiber 12g
Nutrition Facts*
Serving Size 1/4 Recipe Servings Per Recipe 4
Amount Per Serving
Calories 622
% Daily Value
Total Fat 8g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 67mg 22%
Sodium 578mg 24%
Total Carbohydrate 99g 33%
Dietary Fiber 12g 48%
Total Sugars 22g
Protein 42g
Calcium 97mg 10
*Nutrition values are estimates. Actual nutrition values may vary depending on specific types and amounts of ingredients used.

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