|
If you are unsure whether this Chicken Gumbo recipe is suitable for your personal diabetic diet,
please consult your doctor or a qualified nutritionalist.
| "Public and private food in America has become eatable, here and there extremely good. Only the fried potatoes go unchanged, as deadly as before." | | ~ Luigi Barzini, 'O America' (1977) |
|
Home >>
Soup 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
| "Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress." | | ~ Charles Pierre Monselet |
:: TOP ::
Important Note: This Chicken Gumbo
recipe was located in the public domain.It is suitable' for
diabetics and low carb diets solely because someone, somewhere,
decided to publish them as such. I am not qualified in medicine
or nutrition, so please use your own common sense when deciding
which are appropriate for your particular diet.
|
This
Chicken Gumbo recipe is located in our Soup Recipes
section.
Use this site as your online diabetic cookbook.
There are over 2000 diabetic recipes for you to enjoy !
This Chicken Gumbo Recipe may
also be ideal for anyone following the Atkins diet, or seeking
to reduce their carbohydrate intake for other reasons. |