DIABETIC MARDI GRAS GUMBO
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Via The Diabetic Gourmet Daily Recipe Mailer
INGREDIENTS
1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
1 pound boneless, skinless chicken thighs, cut into 1-inch chunks
1 can (28 ounces) diced tomatoes, undrained
1 can (15-1/4 ounces) whole-kernel corn, drained
1 package (16 ounces) frozen cut okra, thawed
2 cans (14 ounces each) reduced-sodium chicken broth
1 tablespoon hot pepper sauce
1/2 teaspoon liquid smoke
1 teaspoon black pepper
DIRECTIONS
In a soup pot, combine all the ingredients over high heat and bring to a boil.
Reduce the heat to medium and simmer for 40 to 45 minutes, or until no pink
remains in the chicken and the gumbo thickens, stirring occasionally.
Nutritional Information Per Serving (Approximately 1-1/2 cups):
Calories: 163, Fat: 3 g, Cholesterol: 63 mg, Sodium: 478 mg,
Carbohydrate: 11 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 23 g
Diabetic Exchanges: 1/2 Starch, 3 Very Lean Meat, 1 Vegetable
3 WW Points ( Old Style )
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