Soup Special of the Day!…….Chicken Gumbo Soup

May 7, 2017 at 5:02 AM | Posted in Diabetic Gourmet Magazine, soup, Soup Special of the Day | Leave a comment
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Soups On! This week’s Soup Special of the Day is a Chicken Gumbo Soup. Chicken, Onions, Tomatoes, Corn, Okra, Rice, and Spices all combine to make this week’s recipe. It’s from the Diabetic Gourmet Magazine website, which is full of Diabetic Friendly recipes and tips. Be sure to check it out today. Enjoy and Eat Healthy! http://diabeticgourmet.com/

 
Chicken Gumbo Soup

Ingredients

1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions

1 – Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
2 – Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
3 – Add the tomatoes, corn, and okra and simmer for 15 minutes.
4 – In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
5 – Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Serving size: 1 cup

Nutritional Information (Per Serving)
Calories: 279
Protein: 23g
Sodium: 720 mg
Cholesterol: 43 mg
Fat: 7g
Carbohydrates: 31g
http://diabeticgourmet.com/recipes/html/279.shtml

Soup Special of the Day…….Chicken Gumbo Soup

February 19, 2017 at 6:13 AM | Posted in soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the day is Chicken Gumbo Soup.

 

Chicken Gumbo Soup

Ingredients
8 cups water
minced fresh parsley
1 teaspoon garlic powder

1 teaspoon ground cumin
1 tablespoon Frank’s Hot Sauce
2 carrots, sliced thin
4 ounces fresh mushrooms
1 (10 ounce) package frozen okra, thawed and sliced
1/4 cup uncooked brown rice
1 skinless, boneless chicken breast half – cut into cubes (Perdue Perfect Portions Chicken Breasts)
1 1/2 cups uncooked whole grain rotini pasta
sea salt to taste
ground black pepper to taste
3 green onions, thinly sliced
Directions
1 – Bring the water to a boil. Add the minced fresh parsley, garlic powder, cumin and the hot pepper sauce. Put the carrots and mushrooms into the pot of water. Cook for five minutes.
2 – Add the okra, wild rice, and chicken cubes. Turn heat to low, and cook for three hours.
3 – Add the spiral pasta, and cook for ten minutes. Add salt and pepper to taste. Serve hot, garnished with green onions.

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