Chicken 'Gumbo' (South Beach)
- Number of Servings: 2
Ingredients
1 Tbsp Olive Oil (EV)1 skinless, boneless Chicken breast1/3 c fat-free chicken broth1 c Pepper Stir-fry, frozen, thawed1/8 tsp minced garlic1 c canned whole or cut tomato, no sugar added1/2 Tbsp Creole or Cajun seasoning1/2 (10-ounce) pkg frozen cut okra, thawed1/4 tsp hot sauce (to taste)1-2 tsp Gumbo File powder (optional)salt & pepper (to taste)
2 servings
Cut raw chicken into strips or cubes. Heat oil in a skillet over med-high heat until hot. Saute garlic, pepper medley about 3 minutes. Season chicken with salt & pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes. Add broth, tomatoes with their liquid and okra. Stir to breakup the okra, then cover, reduce heat, and simmer 8 minutes until everything is heated through and slightly thickened. Stir in hot sauce (to taste).
If you want a thicker gumbo, turn off the heat and add the gumbo file powder and stir for 1 to 2 minutes. If gumbo becomes too thick, thin to taste with additional chicken stock or hot water.
Number of Servings: 2
Recipe submitted by SparkPeople user KARAPN.
Cut raw chicken into strips or cubes. Heat oil in a skillet over med-high heat until hot. Saute garlic, pepper medley about 3 minutes. Season chicken with salt & pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes. Add broth, tomatoes with their liquid and okra. Stir to breakup the okra, then cover, reduce heat, and simmer 8 minutes until everything is heated through and slightly thickened. Stir in hot sauce (to taste).
If you want a thicker gumbo, turn off the heat and add the gumbo file powder and stir for 1 to 2 minutes. If gumbo becomes too thick, thin to taste with additional chicken stock or hot water.
Number of Servings: 2
Recipe submitted by SparkPeople user KARAPN.
Nutritional Info Amount Per Serving
- Calories: 244.0
- Total Fat: 8.8 g
- Cholesterol: 68.4 mg
- Sodium: 184.9 mg
- Total Carbs: 11.5 g
- Dietary Fiber: 3.5 g
- Protein: 30.3 g
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