Spicy Seafood and Chicken Gumbo with Rice
(makes 6 servings)
| 6 | cups (1.4 l) fat-free no salt added canned chicken broth |
| 1 | 14 1/2-ounce (435 g) no salt added plum tomatoes, coarsely chopped with juice |
| 1 | medium white onion, 6 ounces (120 g), finely minced |
| 1 | cup (107 g) chopped celery |
| 1/4 | cup (15 g) chopped parsley |
| 1 | teaspoon (5 ml) crushed dried oregano |
| 1 | teaspoon (5 ml) crushed dried thyme |
| 1 | pound (480 g) raw medium shrimp, peeled and deveined |
| 1 | cup (140 g) chopped cooked chicken |
| 1 | teaspoon (5 ml) Worcestershire sauce |
| 1/4 to 1/2 | teaspoon (1.25 to 2.5 ml) cayenne pepper to taste |
| 1 | pound (480 g) fresh okra, tops and stems removed, cut into rings |
| 2 | cups (316 g) cooked long grain rice |
| scallions, chopped including some green |
| Tabasco sauce, for passing |
- Put chicken broth, tomatoes with their juice, onion, garlic, celery, parsley, bay leaves, oregano, and thyme in a large pot. Bring to a boil; reduce heat and simmer for 10 minutes. Add shrimp, crabmeat, cooked chicken, Worcestershire, and cayenne.
- Continue to simmer for another 10 minutes. Add okra and cook until okra is tender, about 5 minutes. Remove and discard bay leaves.
- Ladle into soup bowls. Place 1/3 cup (55 g) of cooked rice on top of each serving and sprinkle with scallions.
- Pass Tabasco separately to sprinkle over the gumbo.
| Per serving: | 255 calories (14% calories from fat), 26 g protein, 4 g total fat (0.9 g saturated fat), 28 g carbohydrate, 4 g dietary fiber, 128 mg cholesterol, 306 mg sodium |
| Diabetic exchanges: | 3 very lean protein, 2 carbohydrate (1 bread/starch, 3 vegetable) |
|
|
