Chicken Gumbo
Serves 4
Ingredients:
| 1 |
cup |
Gourmet House® Brown Rice or Organic Brown Rice or Gourmet House® White Rice or Organic White Rice |
| 2 |
tbsps |
all-purpose flour |
| 2 |
tsps |
olive oil |
| 1 |
|
large onion, chopped |
| 1/2 |
cup |
celery, sliced thin |
| 1 |
|
large green bell pepper, seeded and diced |
| 2 |
tsps |
garlic, minced |
| 2 |
tsps |
Cajun seasoning |
| 1 |
lb |
chicken tenders, cut into bite sized pieces |
| 1 |
can |
(14.5 ounces) low-sodium fat-free chicken broth |
| 1 |
can |
(15 ounces) no-salt-added chopped stewed tomatoes |
|
|
filé powder, optional |
|
|
hot pepper sauce, optional |
Directions:
Prepare rice as per package directions.
Combine oil and flour in a large heavy saucepan. Cook, stirring frequently, over medium heat until mixture become milk chocolate colored. Add onion, celery and bell pepper. Sauté 2 minutes. Add chicken and Cajun seasoning and sauté 5 minutes. Add chicken broth and tomatoes. Simmer 20 minutes. Stir in file powder, if desired. Ladle into bowls and top with rice and hot sauce, if desired.
|
Calories: 350 /serving
Total fat: 4 g
Sat. fat: 0 g
Cholesterol: 65 mg
Sodium: 470 mg
Carbohydrates: 47 g
Fiber: 4 g
Protein: 32 g
Sugars: 8 g
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