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Photo of Prawn & chicken gumbo by WW

Prawn & chicken gumbo

10
Points® value
Total Time
3 hr 55 min
Prep
20 min
Cook
3 hr 35 min
Serves
4
Difficulty
Easy

Ingredients

Chicken Thigh, Skinless, Boneless, raw

280 g, cut into 3cm cubes

Olive Oil

1 tablespoon(s)

Onion

1 medium, finely chopped

Celery, Raw

3 stick(s), thinly sliced

Garlic

2 clove(s), crushed

Red pepper

1 medium, chopped

Plain White Flour

2 tablespoon(s), level

Oregano, Dried

2 teaspoon(s), level

Paprika

1 teaspoon(s), level

Chicken stock cube(s)

2 cube(s), 1 litre stock

Tinned Tomatoes

1 can(s), large

Tomato Purèe

1 tablespoon(s), level

Worcestershire Sauce

1 tablespoon(s)

Brown Rice, dry

100 g

Green Beans

200 g, cut into 4cm lengths

Prawns, Raw

200 g

Calorie controlled cooking spray

4 spray(s)

Instructions

  1. Mist a large nonstick frying pan with oil and heat over a high heat. Cook the chicken, stirring for 5 minutes or until browned. Transfer to a plate. Heat the oil in the same pan. Add the onion and celery and cook for 5 minutes or until softened. Add the garlic and pepper and cook for 2 minutes. Add the flour, oregano, paprika and cook for a further 2 minutes.
  2. Gradually stir in the stock, tomatoes, tomato paste, Worcestershire sauce and 250ml water and bring to the boil. Place the chicken and stock mixture into the slow cooker. Cook covered on High for 3 hours.
  3. Add the beans and cook for a further 15 minutes, then add the prawns and cook for 5 minutes, until the prawns are cooked through.
  4. Cook the rice to pack instructions, then serve with the gumbo.

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