Chicken Gumbo from Healthy Diabetic Recipes

Chicken Gumbo Recipe

Recipe Ingredients:

2 tbsp all-purpose flour
2 tsp blackened seasoning mix
= (or Creole seasoning mix)
12 oz boneless skinless chicken thighs, cut 3/4" pieces
2 tsp olive oil
1 large onion, coarsely chopped
1/2 cup sliced celery
2 tsp fresh or bottled minced garlic
1 can reduced-sodium chicken broth - (14 oz)
1 can no-salt-added stewed tomatoes - (14.5 oz), undrained
1 large green bell pepper, cut into chunks
1 tsp filé powder, (optional)
2 cups hot cooked white rice
2 tbsp chopped fresh parsley

Recipe Instructions:

Combine flour and blackened seasoning mix in large resealable plastic food storage bag. Add chicken; toss to coat.

Heat oil in large deep nonstick skillet or saucepan over medium heat. Add chicken to skillet; sprinkle with any remaining flour mixture. Cook and stir 3 minutes. Add onion, celery and garlic; cook and stir 3 minutes.

Add chicken broth, tomatoes and bell pepper; bring to a boil. Reduce heat; cover and simmer 20 minutes or until vegetables are tender. Uncover; simmer 5 to 10 minutes or until sauce is slightly reduced.

Remove from heat; stir in filé powder, if desired. Ladle into shallow bowls; top with rice and parsley.

This recipe yields 4 (1 1/2-cup) servings.

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

Nutrition Facts: Calories 306; Calories from Fat 27%; Total Fat 9g; Saturated Fat 2g; Protein 18g; Carbohydrates 38g; Cholesterol 46mg; Sodium 302mg; Dietary Fiber 3g.

Comments: Filé powder, made from dried sassafras leaves, adds thickening and flavor to gumbos.

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

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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