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Southwest Snack Mix
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Cajun-Style Chicken Gumbo
Yield: Makes 4 servings
Ingredients:
1
pound boneless skinless chicken breasts
1
teaspoon Cajun or Creole seasoning
1
teaspoon dried thyme leaves
2
tablespoons vegetable oil
1
medium onion, coarsely chopped
1
medium green bell pepper, coarsely chopped
1
cup thinly sliced or julienned carrots
1/2
cup thinly sliced celery
4
cloves garlic, minced
2
tablespoons all-purpose flour
1
can (14-1/2 ounces) fat-free reduced-sodium chicken broth
1
can (14-1/2 ounces) no-salt-added stewed tomatoes, undrained
1/2
teaspoon hot pepper sauce
2
cups hot cooked rice
1/4
cup chopped fresh parsley (optional)
Additional hot pepper sauce (optional)
Preparation:
1.
Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.
2.
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.
3.
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.
4.
Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired.
Nutritional Information:
| Serving Size: 1-1/2 cups gumbo with 1/2 cup cooked rice | |
| Sodium | 386 mg |
| Protein | 34 g |
| Fiber | 4 g |
| Carbohydrate | 42 g |
| Cholesterol | 76 mg |
| Saturated Fat | 1 g |
| Total Fat | 9 g |
| Calories from Fat | 22 % |
| Calories | 388 |
Dietary Exchange:
| Meat | 3 |
| Vegetable | 2-1/2 |
| Starch | 2 |
| Fat | 1/2 |
This recipe appears in:
Southern
