If you're looking for a tasty and hearty dish, 1 cup (249 g) of Creole-Style Chicken Gumbo may be just what you need. This classic Louisiana recipe features a flavorful blend of chicken, sausage, and veggies simmered in a savory roux-based broth. But how does this dish stack up in terms of nutrition?

One serving of Creole-Style Chicken Gumbo (1 cup or 249 g) contains approximately 110 calories, making it a relatively low-calorie option. However, it's important to note that the exact calorie count may vary depending on the ingredients used and the serving size. Additionally, this dish is relatively high in sodium due to the use of broth and other salty ingredients, so it may not be the best choice for those watching their sodium intake.

If you're a fan of this classic Cajun dish, there are some simple modifications you can make to boost its nutritional value. Whether you're looking to cut calories, reduce sodium, or incorporate more veggies into your diet, there are plenty of ways to customize your recipe to suit your needs.

What is Creole-Style Chicken Gumbo?

Creole-Style Chicken Gumbo is a classic Louisiana dish that typically includes chicken, sausage, veggies, and a roux-based broth. The dish is simmered for hours to allow the flavors to meld together, resulting in a rich and hearty meal. While the exact ingredients may vary, many traditional recipes call for onions, celery, and green peppers (often referred to as the "holy trinity" in Cajun cooking), as well as tomatoes, okra (a thickening agent), and Andouille sausage. The roux is made with flour and oil and cooked until it reaches a deep brown color, which adds both flavor and thickness to the broth.

Calories per serving

One serving of Creole-Style Chicken Gumbo (1 cup or 249 g) contains approximately 110 calories. This makes it a relatively low-calorie option compared to many other comfort foods, such as mac and cheese or fried chicken. However, it's important to note that calorie counts may vary depending on the specific ingredients used and the portion size. If you're looking to reduce the calorie count of your gumbo, consider using chicken breast instead of dark meat, reducing the amount of sausage used, or using a low-calorie thickener like cauliflower rice instead of regular rice.

Fat content

One serving of Creole-Style Chicken Gumbo contains approximately 4 grams of fat. While this may not seem like much, it's worth noting that the dish is relatively high in saturated fat due to the use of sausage and roux. To reduce the fat content of your gumbo, consider using leaner cuts of meat like chicken breast or turkey sausage, or replacing some of the meat with veggies like bell peppers or mushrooms. You could also use a lower-fat thickener like arrowroot powder instead of roux.

Protein content

One serving of Creole-Style Chicken Gumbo contains approximately 10 grams of protein. This makes it a relatively good source of protein, especially if you're using high-quality chicken or sausage. If you're looking to boost the protein content of your gumbo, consider adding more chicken or sausage, or incorporating other protein sources like shrimp or beans. You could also serve your gumbo over quinoa or another high-protein grain to amp up the protein even more.

Carbohydrate content

One serving of Creole-Style Chicken Gumbo contains approximately 7 grams of carbohydrates. This is a relatively low amount compared to other carb-heavy dishes like pasta or pizza. If you're looking to reduce the carb count of your gumbo, consider using a low-carb thickener like almond flour or coconut flour instead of roux, or replacing some of the rice with cauliflower rice or zucchini noodles.

Sugar content

Creole-Style Chicken Gumbo is not typically a sweet dish, so the sugar content is relatively low. However, depending on the specific ingredients used, there may be small amounts of sugar present. To reduce the sugar content of your gumbo, make sure to read ingredient labels carefully and opt for low-sugar options as much as possible. You could also experiment with adding natural sweeteners like maple syrup or honey to your recipe to enhance the flavor without adding refined sugar.

Sodium content

One serving of Creole-Style Chicken Gumbo contains approximately 550 milligrams of sodium. This is a relatively high amount compared to other dishes, so it may not be the best choice for those watching their sodium intake. To reduce the sodium content of your gumbo, consider using low-sodium broth or making your own broth from scratch. You could also reduce the amount of salt and other salty ingredients (like Andouille sausage) used in your recipe.

Vitamin content

Creole-Style Chicken Gumbo contains a variety of vitamins and minerals, including vitamin A, vitamin C, and iron. Many of the veggies used in the dish (like bell peppers and okra) are rich in vitamin C, an important antioxidant that can help boost the immune system and promote healthy skin. Additionally, the chicken and sausage used in the dish provide a good source of iron, which is essential for healthy blood flow and energy levels.

Mineral content

In addition to iron, Creole-Style Chicken Gumbo contains a variety of other important minerals, including zinc, magnesium, and potassium. Zinc is important for healthy immune function and wound healing, while magnesium is essential for healthy bones and muscle function. Potassium is important for regulating blood pressure and maintaining healthy heart function.

Healthy tips

If you're looking to make your Creole-Style Chicken Gumbo a little healthier, there are a few tips to keep in mind. First, try to incorporate more veggies into your recipe. This can help boost the nutritional value of your gumbo without sacrificing flavor. You could also experiment with using leaner cuts of meat or incorporating more protein sources like beans or tofu. Additionally, think about portion control. While gumbo is a delicious and satisfying dish, it's easy to overindulge and consume more calories and sodium than you intended. Try measuring out your serving size ahead of time to help keep portions in check.