Chicken Gumbo with Okra Recipe

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Cajun style chicken gumbo with celery, onion, pepper, tomato, and okra. Brought to you by dLife®

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Diabetic Friendly

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Chicken Gumbo with Okra Recipe

Prep: 10 min. Cook: 20 min.

Yield: 6 Servings

10 20 30

Ingredients

1/3 small red bell peppers, chopped
1/3 fl. ounces chopped celery
1 tablespoon minced garlic
1 ounces olive oil
1/4 cup cold water
1 teaspoon creole seasoning, to taste
3/4 lb boneless skinless chicken breasts
1/3 cup chopped onion
2 tablespoons white all purpose flour
1 cup low sodium chicken broth
1/4 teaspoons hot pepper sauce
14-1/2 ounces canned stewed tomatoes, undrained
10 ounces frozen sliced okra

Directions

Wash and pat dry chicken breasts. Cut into 1-inch pieces.
In nonstick pot, heat olive oil to meduium. Add chicken. Cook for 4-5 minutes until chicken is done.
Add garlic, onions, celery, and red bell pepper. Cook 5 minutes until vegetables are crisp tender.
In small cup, mix flour with 1/4 water. Stir until smooth.
Add flour roux, broth, hot sauce, tomatoes, and creole seasoning. Cook for 3 minutes.
Add okra. Simmer, covered, for approximately 8 minutes.

Nutritional Facts 1 serving equals 126 calories, 2 g fat (trace saturated fat), 366 mg sodium, 11 g carbohydrate, 17 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 meat, 1-1/2 vegetable, 1/4 fat.

Originally published as Chicken Gumbo with Okra Provided by dLife®

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