Spicy Seafood And Chicken Gumbo With Rice from Healthy Diabetic Recipes

Spicy Seafood And Chicken Gumbo With Rice Recipe

Recipe Ingredients:

6 cups fat-free no-salt-added canned
chicken broth
1 can no-salt-added plum tomatoes - (14 1/2 oz), coarsely chopped,
with juice
1 medium white onion - (6 oz), finely minced
3 garlic cloves, minced
1 cup chopped celery
1/4 cup chopped parsley
2 bay leaves
1 tsp crushed dried oregano
1 tsp crushed dried thyme
1 lb raw medium shrimp, peeled, deveined
4 oz crabmeat
1 cup chopped cooked chicken
1 tsp Worcestershire sauce
1/4 tsp cayenne pepper - (to 1/2), or to taste
1 lb fresh okra, tops and stems
removed, cut into rings
2 cups cooked long-grain rice
Chopped scallions, including some green, for garnish
Tabasco sauce, for passing

Recipe Instructions:

Put chicken broth, tomatoes with their juice, onion, garlic, celery, parsley, bay leaves, oregano, and thyme in a large pot. Bring to a boil; reduce heat and simmer for 10 minutes. Add shrimp, crabmeat, cooked chicken, Worcestershire, and cayenne.

Continue to simmer for another 10 minutes. Add okra and cook until okra is tender, about 5 minutes. Remove and discard bay leaves.

Ladle into soup bowls. Place 1/3 cup of cooked rice on top of each serving and sprinkle with scallions.

Pass Tabasco separately to sprinkle over the gumbo.

This recipe yields 6 servings.

Exchanges Per Serving: 3 Very Lean Protein, 2 Carbohydrate (1 bread/starch, 3 vegetable).

Nutrition Facts: 255 calories (14% calories from fat), 26 g protein, 4 g total fat (0.9 g saturated fat), 28 g carbohydrate, 4 g dietary fiber, 128 mg cholesterol, 306 mg sodium.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"07-18-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 6

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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