Gumbo Not Jumbo

It has been cold and dreary here which put me in the mood for warm tasty winter food. The sort that warms your feet and your soul.

Inspired by recent discussions of a trip to New Orleans, I tried a healthy low calorie dinner from Eat Better America. (my additions are in bold)

Chicken and Rice Gumbo Soup

prep time:30 min
start to finish:7 hr 20 min
makes:6 servings
3/4 lb boneles skinless free range chicken breast
1/4 lb fully cooked smoked turkey sausage (two 5-inch sausages), chopped
2 medium celery stalks (with leaves), sliced (1 1/4 cups)
1 large carrot, chopped (3/4 cup)  1 orange bell pepper
1 medium onion, chopped (1/2 cup) (I don’t eat them) Onion Powder, Garlic powder, Cajun Seasoning
1 can (14.5 oz) Organic stewed tomatoes, undrained
5 cups water
2 tablespoons very low-sodium chicken bouillon granules
1 teaspoon dried thyme leaves
1 box (10 oz) frozen cut okra, thawed, drained
3 cups hot cooked rice
Red pepper sauce, if desired
1. In 4- to 5-quart slow cooker, mix all ingredients except okra, rice and pepper sauce.
2. Cover; cook on Low heat setting 6 hours 30 minutes to 7 hours or until juice of chicken is clear when center of thickest part is cut (180°F).
3. Stir in okra. Cover; cook on Low heat setting 20 minutes longer.
4. Spoon soup over rice in soup bowls. Serve with pepper sauce.
Nutritional Information

1 Serving: Calories 310 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol45mg; Sodium 760mg; Total Carbohydrate 35g (Dietary Fiber 3g, Sugars 7g); Protein 18g Percent Daily Value*: Vitamin A 45%; Vitamin C 10%; Calcium 10%; Iron 20% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 2Vegetable; 1 1/2 High-Fat Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
This turned out delicious. I loved it. I like spicy food so I put tons of Cajun seasoning in it and considered adding jalapenos.
Advertisements

2 thoughts on “Gumbo Not Jumbo

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s