Cajun-Style Chicken Gumbo

Cajun-Style Chicken Gumbo

Serves: 4
 
 
Soups
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from Diabetes Cookbook by
 
Ingredients
Ingredients
To make Cajun-Style Chicken Gumbo, you'll need:
  • 1 lb boneless skinless chicken breasts
  • 1 tsp Cajun or Creole seasoning
  • 1 tsp dried thyme leaves
  • 2 tbsp vegetable oil
  • 1 medium onion coarsely chopped
  • 1 green bell pepper coarsely chopped
  • 1 cup thinly-sliced or julienned carrots
  • 1/2 cup thinly-sliced celery
  • 4 garlic cloves minced
  • 2 tbsp all-purpose flour
  • 1 can fat-free reduced-sodium chicken broth (14 oz)
  • 1 can no-salt-added stewed tomatoes - (145 oz) undrained
  • 1/2 tsp hot pepper sauce
  • 2 cups hot cooked rice
  • 1/4 cup chopped fresh parsley (optional) Additional hot pepper sauce (optional)

Method

  • Cut chicken into 1-inch pieces; place in medium bowl
  • Sprinkle with seasoning and thyme; toss well
  • Set aside.
Nutritional Facts (Per Serving)
Calories 378, Calories from Fat 26%, Total Fat 11g, Saturated Fat 2g, Protein 31g, Carbohydrates 39g, Cholesterol 69mg, Sodium 176mg, Dietary Fiber 3g.
Source:
DiabeticCooking.com. © Publications International Ltd, 2002.
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