Cajun-Style Chicken Gumbo

Recipe Ingredients

1 lb	454g / 16oz	Boneless skinless chicken breasts
1 teaspoon	5ml	Cajun or Creole seasoning
1 teaspoon	5ml	Dried thyme leaves
2 tablespoons	30ml	Vegetable oil
1 tablespoon	15ml	Onion - coarsely chopped (medium)
1		Green bell pepper - coarsely chopped
1 cup	110g / 3.9oz	Thinly-sliced or julienned carrots
1/2 cup	55g / 1.9oz	Thinly-sliced celery
4		Garlic cloves - minced
2 tablespoons	30ml	All-purpose flour
1		Fat-free reduced-sodium chicken broth - (14 oz)
1		No-salt-added stewed tomatoes - (14.5 oz) - undrained
1/2 teaspoon	2.5ml	Hot pepper sauce
2 cups	320g / 11oz	Hot cooked rice
1/4 cup	36g / 1.3oz	Chopped fresh parsley - (optional)
		Additional hot pepper sauce - (optional)

Recipe Instructions

Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.

Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 minutes or until vegetables are crisp-tender, stirring once. Add chicken; cook 3 minutes, stirring occasionally.

Sprinkle mixture with flour; cook 1 minute, stirring frequently. Add chicken broth, tomatoes and pepper sauce; bring to a boil over high heat.

Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened.

Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 2 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 378; Calories from Fat 26%; Total Fat 11g; Saturated Fat 2g; Protein 31g; Carbohydrates 39g; Cholesterol 69mg; Sodium 176mg; Dietary Fiber 3g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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