Chicken Gumbo

Chicken Gumbo

Serves: 4
 
 
Soups
0 ratings
 
from Diabetes Cookbook by
 
Ingredients
Ingredients
To make Chicken Gumbo, you'll need:
  • 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 - (145 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

Method

  • Combine flour and blackened seasoning mix in large resealable plastic food storage bag
  • Add chicken; toss to coat.
Nutritional Facts (Per Serving)
Calories 306, Calories from Fat 27%, Total Fat 9g, Saturated Fat 2g, Protein 18g, Carbohydrates 38g, Cholesterol 46mg, Sodium 302mg, Dietary Fiber 3g.
Source:
DiabeticCooking.com. © Publications International Ltd, 2002.
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