Spicy Seafood And Chicken Gumbo With Rice

Spicy Seafood And Chicken Gumbo With Rice

Serves: 6
 
 
Fish and Seafood
0 ratings
 
from Diabetes Cookbook by
 
Ingredients
Ingredients
To make Spicy Seafood And Chicken Gumbo With Rice, you'll need:
  • 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

Method

  • 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.
Nutritional Facts (Per Serving)
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.com. © Diabetic-Lifestyle, 2001.
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