Cooking Index - Cooking Recipes & IdeasChicken Gumbo Recipe - Cooking Index

Chicken Gumbo

File powder, made from dried sassafras leaves, adds thickening and flavor to gumbos.

Courses: Soup
Serves: 4 people

Recipe Ingredients

2 tablespoons 30mlAll-purpose flour
2 teaspoons 10mlBlackened seasoning mix
  = (or Creole seasoning mix)
12 oz 340gBoneless skinless chicken thighs - cut 3/4" pieces
2 teaspoons 10mlOlive oil
1 teaspoon 5mlOnion - coarsely chopped (large)
1/2 cup 55g / 1.9ozSliced celery
2 teaspoons 10mlFresh or bottled minced garlic
1   Reduced-sodium chicken broth - (14 oz)
1   No-salt-added stewed tomatoes - (14.5 oz) - undrained
1   Green bell pepper - cut into chunks (large)
1 teaspoon 5mlFile powder - (optional)
2 cups 320g / 11ozHot cooked white rice
2 tablespoons 30mlChopped fresh parsley

Recipe Instructions

Combine flour and blackened seasoning mix in large resealable plastic food storage bag. Add chicken; toss to coat.

Heat oil in large deep nonstick skillet or saucepan over medium heat. Add chicken to skillet; sprinkle with any remaining flour mixture. Cook and stir 3 minutes. Add onion, celery and garlic; cook and stir 3 minutes.

Add chicken broth, tomatoes and bell pepper; bring to a boil. Reduce heat; cover and simmer 20 minutes or until vegetables are tender. Uncover; simmer 5 to 10 minutes or until sauce is slightly reduced.

Remove from heat; stir in file powder, if desired. Ladle into shallow bowls; top with rice and parsley.

This recipe yields 4 (1 1/2-cup) servings.

Exchanges Per Serving: 2 Starch, 2 Meat, 1 Vegetable, 1 Fat.

Nutrition Facts: Calories 306; Calories from Fat 27%; Total Fat 9g; Saturated Fat 2g; Protein 18g; Carbohydrates 38g; Cholesterol 46mg; Sodium 302mg; Dietary Fiber 3g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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