WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Tuesday, July 25, 2017

EASY TURKEY SAUSAGE-CHICKEN GUMBO

1/3 cup white whole-wheat or garbanzo bean flour
1 can (14-oz) reduced-sodium chicken broth
3/4 lb boneless, skinless chicken breasts, cut into 1/2-in cubes
1/2 large red bell pepper
1/2 large green bell pepper
1 large onion, chopped coarsely
1 celery stalk, sliced
4 garlic cloves, minced
1 tsp Cajun seasoning
1 cup water
3 cups plain cooked brown rice*
1 pkg (10-oz) frozen cut okra
1/2 lb smoked turkey sausage cut into slices
1 large ripe tomato, chopped

In a heavy-duty Dutch oven (4 to 6-quart size), cook and stir the flour over medium heat approximately 6 minutes or until lightly browned, stirring constantly!  Remove from the heat and allow to cool slightly.  Slowly whisk the broth into the flour.  Cook, stirring, over medium heat until mixture is thickened and bubbly.  Add the chicekn, bell peppers, onion, celery, garlic, seasoning, and water.

Bring to mixture to a boil, reduce heat and simmer, covered, 10 to 15 minutes or until the chicken is cooked through.  Stir often during cooking.

Stir in the rice, okra, sausage, and tomato; return just to boiling; reduce the heat and simmer, uncovered, for 3 to 4 minutes.

Ladle into serving bowls.
Yield: About 8 servings of 1 cup each

*If you prefer, you can use a pouch of cooked brown rice (14.8-oz size).

This gumbo has a ratio of 26 g carbs and 18 g protein per serving.

 
 Note: This is a file photo of a similar recipe.