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Cajun-Style Chicken Gumbo -- e-w

Source of Recipe

TOH Diabetic Cookbook 2005
Cajun-Style Chicken Gumbo -- e-w
Serves: 4

1 lb. boneless skinless chicken breast halves
1 tsp. Cajun � or � Creole seasoning (salt free in Seasonings chapter)
1 tsp. dried thyme leaves
2 T. canola oil

1 medium onion, coarsely chopped
1 medium green bell pepper, coarsely chopped
1 c. thinly sliced or julienned carrots
1/2 c. thinly sliced celery
4 cloves garlic, minced

2 T. flour

1 14-1/2-oz. can fat-free reduced-sodium chicken broth
1 14-1/2 oz. can stewed tomatoes
1/2 tsp. hot pepper sauce
2 c. hot cooked rice

Optional: 1/4 c. chopped fresh parsley
Optional: Additional hot pepper sauce

Cut chicken into bite-size pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside. Heat oil in large saucepan over medium-high heat. Add the next 5 ingredients 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 the next 3 ingredients; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no longer pink in the center, vegetables are tender and sauce is slightly thickened.

Ladle gumbo into 4 shallow bowls; top each with 1/2 c. rice. Sprinkle with parsley and additional pepper sauce, if desired.

1-1/2 c. gumbo w/1/2 c. rice equals: 388 calories�9 gm fat (1 gm saturated)�34 gm protein�42 gm carbohydrate�4 gm fiber�76 mg cholesterol�386 mg sodium +++EXC: 2 starch�2-1/2 vegetable�3 lean meat�1/2 fat +++WWP: 8