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Tuesday, September 2, 2014

[Healthy_Recipes_For_Diabetic_Friends] Louisiana Style Chicken Soup - 15g Carbs, 2g Fiber

Louisiana Style Chicken Soup - 15g Carbs, 2g Fiber

From: Cooking Light MAY 2014
OK, so technically we can't call this a gumbo because there is no roux. But it certainly tastes like a gumbo, right down to the Cajun trinity of onion, celery, and green bell pepper. Serve with a crusty baguette for mopping up every last delicious drop.
Hands-on: 16 min
Total: 25 min
Serves 4
Serving size: 2 cups

1 tsp canola oil
12 oz skinless, boneless chicken thighs, cut into bite-sized pieces
1/2 tsp kosher salt
2 Tbsp unsalted tomato paste
1 1/2 tsp salt-free Cajun seasoning
1/4 tsp crushed red pepper
1 (8 oz) container prechopped fresh onion, celery, and green bell pepper mix
1 (3 oz) andouille sausage link, diced
1 bay leaf
1 (28 oz) container unsalted chicken stock
1 cup frozen cut okra, thawed
1 cup water
2/3 cup precooked brown basmati rice (such as Uncle Ben's Ready Rice)
3 Tbsp chopped fresh flat-leaf parsley

1. Heat a medium saucepan over high heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt. Add chicken to pan; cook 3 minutes, stirring once. Remove chicken from pan with a slotted spoon; set aside. Add tomato paste and next 5 ingredients (through bay leaf); cook 6 minutes or until vegetables are tender, stirring frequently. Add stock, okra, and 1 cup water; bring to a boil. Return chicken to pan; stir in rice. Reduce heat, and simmer 9 minutes. Remove pan from heat; stir in parsley.

Serves 4
Serving size: 2 cups
Nutrition per Serving: 240 Calories, 8.3g Fat, 2.1g Saturated Fat, 3.5g Monounsaturated Fat, 1.4g Polyunsaturated Fat, 93mg Cholesterol, 26g Protein, 15g Carbs, 2g Fiber, 2mg Iron, 598mg Sodium, 64mg Calcium

User Review:
abikaliah - This is sooooooooooo good. You've got to try this. I made this for my daughters 18th birthday last month. Everyone loved it. I switched out the okra for zucchini only because my daughter doesn't like the texture of the okra. Now its my son's girlfriend birthday and she has asked me to make this for her birthday dinner celebration. Its so filling and if you like flavorful and spicy foods.... this is the recipe for you. not to hot but just enough. And it taste better the 2nd day if you have any left over. - Outstanding 06/03/14