Cajun-Style Chicken Gumbo from Healthy Diabetic Recipes

Cajun-Style Chicken Gumbo Recipe

Recipe Ingredients:

1 lb boneless skinless chicken breasts
1 tsp Cajun or Creole seasoning
1 tsp dried thyme leaves
2 tbsp vegetable oil
1 medium onion, coarsely chopped
1 green bell pepper, coarsely chopped
1 cup thinly-sliced or julienned carrots
1/2 cup thinly-sliced celery
4 garlic cloves, minced
2 tbsp all-purpose flour
1 can fat-free reduced-sodium chicken broth, (14 oz)
1 can no-salt-added stewed tomatoes - (14.5 oz), undrained
1/2 tsp hot pepper sauce
2 cups hot cooked rice
1/4 cup chopped fresh parsley, (optional)
Additional hot pepper sauce, (optional)

Recipe Instructions:

Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.

Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 minutes or until vegetables are crisp-tender, stirring once. Add chicken; cook 3 minutes, stirring occasionally.

Sprinkle mixture with flour; cook 1 minute, stirring frequently. Add chicken broth, tomatoes and pepper sauce; bring to a boil over high heat.

Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened.

Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 2 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 378; Calories from Fat 26%; Total Fat 11g; Saturated Fat 2g; Protein 31g; Carbohydrates 39g; Cholesterol 69mg; Sodium 176mg; Dietary Fiber 3g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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