1/3 cup white whole-wheat flour or equivalent amount of your favorite low/no carb substitute
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 chicken, 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.
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 chicken, 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.
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.