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Chicken Gumbo |
Ingredients: 2 tbsp all-purpose flour 2 tsp blackened seasoning mix = (or Creole seasoning mix) 12 oz boneless skinless chicken thighs, cut 3/4" pieces 2 tsp olive oil 1 large onion, coarsely chopped 1/2 cup sliced celery 2 tsp fresh or bottled minced garlic 1 can reduced-sodium chicken broth - (14 oz) 1 can no-salt-added stewed tomatoes - (14.5 oz), undrained 1 large green bell pepper, cut into chunks 1 tsp filé powder, (optional) 2 cups hot cooked white rice 2 tbsp chopped fresh parsley 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 filé powder, if desired. Ladle into shallow bowls; top with rice and parsley. 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. |