Spicy Seafood And Chicken Gumbo With Rice

Recipe Ingredients

6 cups	1422ml	Fat-free no-salt-added canned
		Chicken broth
1		No-salt-added plum tomatoes - (14 1/2 oz) - coarsely chopped,
		With juice
1		White onion - (6 oz) - finely minced (medium)
3		Garlic cloves - minced
1 cup	110g / 3.9oz	Chopped celery
1/4 cup	36g / 1.3oz	Chopped parsley
2		Bay leaves
1 teaspoon	5ml	Crushed dried oregano
1 teaspoon	5ml	Crushed dried thyme
1 lb	454g / 16oz	Raw medium shrimp - peeled, deveined
4 oz	113g	Crabmeat
1 cup	62g / 2.2oz	Chopped cooked chicken
1 teaspoon	5ml	Worcestershire sauce
1/4 teaspoon	1.3ml	Cayenne pepper - (to 1/2) - or to taste
1 lb	454g / 16oz	Fresh okra - tops and stems
		Removed, cut into rings
2 cups	320g / 11oz	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

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