Chicken Gumbo Ii from Healthy Diabetic Recipes

Chicken Gumbo Ii Recipe

Recipe Ingredients:

1 chicken - (4 to 5 lbs), cut in pieces,
skin and fat removed
2 tbsp flour
2 tbsp oil
1 large onion, chopped
1 cup chopped celery
6 cups water
1 tsp salt, (optional)
Freshly-ground black pepper, to taste
1 cup diced carrots
1 can crushed tomatoes - (28 oz)
1 tsp cumin
1/2 tsp ground coriander
1/2 tsp cayenne
1/2 cup frozen corn niblets
1 1/2 cups diced skin-on red potatoes
2 packages frozen okra - (10 oz ea)
1 sprig fresh thyme
1/4 cup chopped fresh parsley

Recipe Instructions:

Dredge chicken in flour. Heat oil in large pot. Brown chicken on all sides. Remove.

Add onion to pot and cook, stirring, until limp. Add celery and cook, stirring, 3 minutes.

Return chicken to pot. Add water, salt, pepper, carrots, and tomatoes. Bring to boil, cover, and simmer 1 hour.

Remove chicken, cut meat from bones, and dice. Add to soup with cumin, coriander, cayenne, corn, potatoes, okra, and thyme. Simmer 30 minutes. Stir in parsley and serve.

This recipe yields 10 servings. Serving size: 1 1/2 cups.

Exchanges Per Serving: 3 Lean Meat, 2 Vegetable, 1 Starch.

Nutrition Facts: Calories 309; Calories from Fat 90; Total Fat 10g; Saturated Fat 2g; Cholesterol 83mg; Sodium 737mg; Without Added Salt 496mg; Carbohydrate 23g; Dietary Fiber 3g; Sugars 5g; Protein 31g.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1999"

Servings: 10

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

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