Skinny Chicken Gumbo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
6 oz boneless skinless chicken breast1 sm to med plum tomato (such as roma)1 C frozen cut okra (equal to 1/2 C cooked)1 C water1/4 t (or to taste) Mrs. Dash (Soutwestern Chipotle)1 t Onion Flakes1/4 t Black Pepper (or to taste)1 T Diced Celery1/4 t Morton's Lite Salt1/4 C cooked Brown Rice1 Bay Leaf1/2 t Parsley Flakes or Fresh Parsely sprigs
Season chicken breast with Mrs. Dash on both sides and prepare by grilling, broiling or baking (grilled is my favorite) Set aside to cool once done. Prepare brown rice and set aside. In a small sauce pan, place the water, spices (except lite salt), and bring to a boil, after boiling reduce heat to simmer. Dice tomato and add to broth mixture and continue simmering. Dice chicken breast and add to simmering broth. The last 10 minutes of simmering, add the cut okra and cover. Simmer until okra is tender but not over cooked (al dente, done but firm to the bite).
Serve Gumbo in a bowl, and place the 1/4 C of brown rice in the center, sprinkle with parsely and Morton's Lite Salt and serve.
To keep this recipe lite, do not prepare the rice with any salt or butter, only add the Lite salt at serving time. It is really delicious, and all fresh or dried ingredients with very little or no preservatives!
Number of Servings: 1
Recipe submitted by SparkPeople user NERISSA1.
Serve Gumbo in a bowl, and place the 1/4 C of brown rice in the center, sprinkle with parsely and Morton's Lite Salt and serve.
To keep this recipe lite, do not prepare the rice with any salt or butter, only add the Lite salt at serving time. It is really delicious, and all fresh or dried ingredients with very little or no preservatives!
Number of Servings: 1
Recipe submitted by SparkPeople user NERISSA1.
Nutritional Info Amount Per Serving
- Calories: 119.2
- Total Fat: 1.1 g
- Cholesterol: 0.0 mg
- Sodium: 314.8 mg
- Total Carbs: 25.7 g
- Dietary Fiber: 5.5 g
- Protein: 4.5 g
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