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.
Return to Recipe Table of Contents