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Old 05-04-2003, 01:56 AM
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Cajun Style Chicken Gumbo (Diabetic)

Originally posted by Jeannie in APril 2003 WFD Thread

Diabetic Cajun Style Chicken Gumbo

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 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 14 ounce or so can fat free sodium chicken broth
1 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 parsley optional
additional 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 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. Makes 4 servings.

Dietary Exchanges: 2 starch/bread, 3 lean meat, 2 vegetables, 1/2 fat.
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