Chicken Gumbo II

Recipe Ingredients

1		Chicken - (4 to 5 lbs) - cut in pieces,
		Skin and fat removed
2 tablespoons	30ml	Flour
2 tablespoons	30ml	Oil
1 tablespoon	15ml	Onion - chopped (large)
1 cup	110g / 3.9oz	Chopped celery
6 cups	1422ml	Water
1 teaspoon	5ml	Salt - (optional)
		Freshly-ground black pepper - to taste
1 cup	110g / 3.9oz	Diced carrots
1		Crushed tomatoes - (28 oz)
1 teaspoon	5ml	Cumin
1/2 teaspoon	2.5ml	Ground coriander
1/2 teaspoon	2.5ml	Cayenne
1/2 cup	31g / 1.1oz	Frozen corn niblets
1 1/2 cups	219g / 7.7oz	Diced skin-on red potatoes
2		Frozen okra - (10 oz ea)
1 section		Fresh thyme
1/4 cup	36g / 1.3oz	Chopped fresh parsley

Recipe Instructions

Dredge chicken in flour. Heat oil in large pot. Brown chicken on all sides. Remove.

Add onion to pot and cook, stirring, until limp. Add celery and cook, stirring, 3 minutes.

Return chicken to pot. Add water, salt, pepper, carrots, and tomatoes. Bring to boil, cover, and simmer 1 hour.

Remove chicken, cut meat from bones, and dice. Add to soup with cumin, coriander, cayenne, corn, potatoes, okra, and thyme. Simmer 30 minutes. Stir in parsley and serve.

This recipe yields 10 servings. Serving size: 1 1/2 cups.

Exchanges Per Serving: 3 Lean Meat, 2 Vegetable, 1 Starch.

Nutrition Facts: Calories 309; Calories from Fat 90; Total Fat 10g; Saturated Fat 2g; Cholesterol 83mg; Sodium 737mg; Without Added Salt 496mg; Carbohydrate 23g; Dietary Fiber 3g; Sugars 5g; Protein 31g.

Source:
American Diabetes Association at http://www.diabetes.org

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