Spicy Seafood and Chicken Gumbo with Rice
Ingredients:
- 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
- 3 cloves garlic, minced
- 1 cup (107 g) chopped celery
- 1/4 cup (15 g) chopped parsley
- 2 bay leaves
- 1 teaspoon (5 ml) crushed dried oregano
- 1 teaspoon (5 ml) crushed dried thyme
- 1 pound (480 g) raw medium shrimp, peeled and deveined
- 4 ounces (120 g) crabmeat
- 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
- Green Tabasco sauce, for passing
around
Directions:
-
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.
Recipe serves 6.
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).
Diabetic Recipes