1 cup long-grain brown rice
2 cups water
2 Tbsp. canola oil
3/4 lb. boneless, skinless chicken breasts,
cut into 1-inch cubes
2 Tbsp. all-purpose flour
1 large onion, chopped
1 large green pepper, cored, seeded, and diced
1 cup okra, cut into 1/2-inch-thick rounds
1 cup chopped celery
2 garlic cloves, minced
1 to 2 tsp. Cajun seasoning
1/2 lb. reduced-fat smoked turkey
sausage (cooked), cut into
1 can (14.5 oz.) diced tomatoes
1 3/4 cups fat-free, low-sodium chicken broth
Makes: 6 servings
Serving Size: 2/3 cup gumbo, 1/3 cup rice
Preparation Time: 20 minutes
Cooking Time: 60 minutes
1. Rinse the rice in a fine sieve until the water runs clear. In a medium saucepan, bring the 2 cups water to boiling. Add the rice and bring to boiling. Lower the heat, cover, and simmer for 40 to 50 minutes, until the rice is tender; set aside.
2. In a Dutch oven or large skillet, heat the canola oil over medium-high heat. Add the chicken and sauté for 5 to 6 minutes, until cooked through; set aside.
3. Add the flour to the pan. Cook the flour over medium-high heat for 2 minutes. Add the onion, green pepper, okra, and celery and sauté for 5 minutes. Add the garlic and sauté for 1 minute. Add the Cajun seasoning and sauté for 1 minute more.
4. Add the cooked chicken, sausage, tomatoes, and broth and cook for 5 to 6 minutes, until the soup is heated through. Serve in individual bowls over the cooked brown rice.
Per Serving: Calories 345, Fat 9 g (Sat. Fat 2.1 g), Carbohydrate 38 g (Fiber 4 g, Sugars 6 g), Cholesterol 60 mg, Sodium 590 mg, Potassium 625 mg, Protein 24 g, Phosphorus 305 mg
Exchanges: Starch 2, Vegetable 2, Lean Meat 2, Fat 1