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Cajun-Style Chicken Gumbo


Cajun-Style Chicken Gumbo

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

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