Chicken and Pork Gumbo


1 lb. boneless/skinless chicken breast, 1″ dice
1/2 lb. lean pork loin, fat removed, 1″ dice
Pan coating as needed
2 1/2 cups fat-free chicken stock
1/4 cup chopped bell pepper
1/4 cup chopped parsley
3 qt. fat-free chicken stock
1 teaspoon thyme
1 teaspoon fresh file’
1/2 cup chopped onions
1/2 cup chopped celery
1/4 cup chopped green onion
1/2 cup flour
1/4 teaspoon black pepper
2 bay leaves
Hot sauce


Place flour in 400 degree oven on baking pan.  Stir every 15 minutes until brown. 

In soup pot, spray with pan coating and heat to medium. Add meats and spray top of meat.  Sear until browned. 

Add onions and spray with pan coating. Stir until browned. 

Mix 1 cup of stock with the flour and set aside. Add remaining first stock and vegetables.  Bring to a full boil and simmer 25 minutes. Add spices and remaining stock.  Simmer 15 minutes. 

Mix flour-stock mixture well. Stir into pot and bring to a full boil. Reduce heat and simmer 10 minutes more. Add file' and hot sauce. 

Add more salt if allowed or desired. Serve with brown rice, if desired.

Calories:   231      Fat:   5 G   Protein:  27 G    Sodium:   1552 mg   Fiber:       1 G   

• Nutritionals do not include rice. If you are looking to reduce the salt content, use low sodium chicken broth, or even better, make fresh chicken stock.