Chicken GumboMarch 4, 2014 at 1:30 pm | Posted in recipes | Leave a comment
Tags: celebration, gumbo, holiday, Mardi Gras, recipe, soup
Get in the Mardi Gras spirit any time with this the MGH Be Fit program’s recipe for chicken gumbo.
One 32 oz container of low sodium, fat-free chicken stock
2 c. cooked chicken, diced
1/2 c. Spanish onions, diced
1/2 c. carrot, diced
1/2 c. celery, diced
1/2 c. green peppers, diced
1/2 c. okra, frozen, precut
1 (14.5-oz) can diced tomatoes, no added salt
¼ c. brown rice, uncooked (or 1 c cooked brown rice, if using leftovers)
1 t. dried thyme
Salt and black pepper to taste
Cook rice according to directions on package. While rice is cooking, bring chicken stock to a boil. Add cooked chicken, onion, carrot and celery to chicken stock. Reduce mixture to a simmer for 5-7 minutes.
Add thyme, tomatoes, okra, green peppers. Bring to a boil and then reduce to a simmer for 15-25 minutes more. Add salt and pepper to taste. Top with rice.
– If soup is too thick, more chicken stock can be added without drastically affecting the nutrition information
– If chicken is not already cooked, it can be baked in a 375-degree oven for 25 minutes or until internal temperature reaches 165 degrees.
Nutrition information per serving:
CALORIES: 234 • PROTEIN: 29g • SODIUM: 360 mg • FAT: 3g • CARBOHYDRATE: 22g • FIBER: 4g • Sat Fat: 1g