Gumbo
Gumbo gives you the best of all worlds, showcasing shrimp, chicken
and kielbasa in a savory broth. For speed, you'll find that frozen,
sliced okra works well in this recipe.
1 tablespoon + 1 teaspoon reduced-calorie tub margarine
1 cup coarsely chopped green bell pepper
1/2 cup chopped celery
1/2 cup sliced scallions
1 garlic clove, minced
2 cups canned no-salt-added tomatoes with juice
2 cups low-sodium chicken broth
1 cup trimmed sliced (1/2" slices) fresh or frozen okra, thawed
1/2 teaspoon dried thyme leaves
1 bay leaf
1/8 to 1/4 teaspoon ground red pepper
3 ounces uncooked regular long-grain rice
12 medium-size peeled deveined shrimp
4 ounces boneless chicken breast, cut into 1/2" pieces
2 ounces cooked kielbasa, cut into 8 slices
In large nonstick saucepan, melt margarine. Add bell pepper, celery,
scallions and garlic; saute until soft, about 5 minutes. Add tomatoes, broth,
okra, thyme, bay leaf and red pepper. Bring to a boil; lower heat. Simmer,
covered, 15 minutes. Stir in rice and simmer, covered, 15 minutes longer.
Add shrimp, chicken and kielbasa; simmer, covered, 5 minutes longer or until
shrimp is opaque, chicken is not pink and rice is tender. Remove bay leaf.
SERVING SIZE: 1 1/2 Cups
POINTS: 7 (6)
PER SERVING: 279 Calories, 22 g Protein, 8 g Fat,
29 g Carbohydrate, 332 mg Sodium, 3 g Dietary Fiber
* Whenever possible, I calculate ALL my Points on my website with my
Offline Points Calculator
in the Half Points Mode,
which rounds UP to the nearest Half Point.
This keeps my site consistent.
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