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

"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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