Spicy Seafood And Chicken Gumbo With Rice

Ingredients

6 cups fat-free no-salt-added canned
chicken broth
1 can no-salt-added plum tomatoes - (14 1/2 oz) coarsely chopped,
with juice
1 medium white onion - (6 oz) finely minced
3 garlic cloves minced
1 cup chopped celery
1/4 cup chopped parsley
2 bay leaves
1 teaspoon crushed dried oregano
1 teaspoon crushed dried thyme
1 pound raw medium shrimp peeled, deveined
4 ounces crabmeat
1 cup chopped cooked chicken
1 teaspoon Worcestershire sauce
1/4 teaspoon cayenne pepper - (to 1/2) or to taste
1 pound fresh okra tops and stems
removed, cut into rings
2 cups cooked long-grain rice
Chopped scallions, including some green for garnish
Tabasco sauce for passing

Method

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 of cooked rice on top of each serving and sprinkle with scallions.

Pass Tabasco separately to sprinkle over the gumbo.

This recipe yields 6 servings.

Exchanges Per Serving: 3 Very Lean Protein, 2 Carbohydrate (1 bread/starch, 3 vegetable).

Nutrition Facts: 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.

Yield

6 Servings


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