My Meals are on Wheels

It’s Chili, Chowder, or Stew Saturday – Chicken Gumbo SATURDAY

This week’s It’s Chili, Chowder, or Stew Saturday Recipe is a Chicken Gumbo. You’ll be needing Cooked and Diced Chicken Breast, Okra, 1 can No Sodium Diced Tomatoes, Onion, Garlic, Salt and Pepper, Cayenne Pepper, Reduced Sodium Fat Free Chicken Broth, and Brown Rice. It’s Gumbo time! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Chicken Gumbo
Ingredients
Preparation time: 15 minutes
Cooking time: 45–55 minutes.

Cooking spray
3/4 pound fresh okra or frozen, thawed okra, cut in 1/2-inch slices
1 tablespoon corn oil
2 tablespoons all-purpose flour
1 can (14 1/2 ounces) no-salt-added diced tomatoes, drained
1 medium onion, chopped
1 teaspoon (or 1 clove) minced garlic
1/4 teaspoon ground black pepper
1/8 teaspoon ground cayenne pepper
1/8 teaspoon salt
2 cans (14 1/2 ounces each) 50%-reduced-sodium, fat-free chicken broth
1 cup water
1 pound cooked, diced, chicken breast (for convenience, thaw fully-cooked, frozen, diced chicken, such as Tyson)
3 2/3 cups cooked hot brown rice

Directions
Yield: 11 servings
Serving size: 1 cup gumbo over 1/3 cup rice

* Coat a nonstick skillet with cooking spray, warm over medium heat, add okra, and cook until slightly softened, about 6–8 minutes. Remove okra to a plate and set aside. Add oil to the skillet and warm over medium-high heat. Gradually add flour, stirring constantly. Reduce heat to medium-low and continue cooking and stirring until the flour-oil mixture turns golden brown, about 3–5 minutes. Increase heat to medium-high then stir in tomatoes, onion, garlic, black pepper, cayenne pepper, and salt. Cook until onion becomes translucent, about 5 minutes. Meanwhile combine broth and water in a stockpot, cover, and warm over medium heat. Stir tomato mixture into hot broth, mixing well. Bring to a boil over high heat, then reduce heat to low and stir in okra and chicken. Cover and simmer 30–40 minutes. Serve 1 cup gumbo over 1/3 cup cooked rice.

Nutrition Information:
Calories: 163 calories, Carbohydrates: 22 g, Protein: 12 g, Fat: 3 g, Saturated Fat: <1 g, Cholesterol: 22 mg, Sodium: 391 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/chicken-gumbo/

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