Prawn & chicken gumbo
6
Points®
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
Olive Oil
1 tablespoon(s)
Onion
1 medium
Celery, Raw
3 stick(s)
Garlic
2 clove(s)
Red pepper
1 medium
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)
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
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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