Cajun-Style Chicken Gumbo
Makes 4 servings
|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)|
- 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.
|Serving Size:||1-1/2 cups gumbo with 1/2 cup cooked rice|
|Saturated Fat||1 g|
|Total Fat||9 g|
|Calories from Fat||22 %|
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