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Receta Cajun Style Chicken Gumbo

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Raciónes: 4

Ingredientes

Cost per serving $1.80 view details
  • 1 lb boneless skinless chicken breasts
  • 1 tsp Cajun or possibly Creole seasoning
  • 1 tsp dry thyme leaves
  • 2 Tbsp. vegetable oil
  • 1 med onion coarsely minced
  • 1 x green bell pepper coarsely minced
  • 1 c. thinly-sliced or possibly julienned carrots
  • 1/2 c. thinly-sliced celery
  • 4 x garlic cloves chopped
  • 2 Tbsp. all-purpose flour
  • 1 can fat-free reduced-sodium chicken broth (14 ounce)
  • 1 can no-salt-added stewed tomatoes - (14.5 ounce) undrained
  • 1/2 tsp warm pepper sauce
  • 2 c. warm cooked rice
  • 1/4 c. minced fresh parsley (optional) Additional warm pepper sauce (optional)

Direcciones

  1. Cut chicken into 1-inch pcs; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.
  2. Heat oil in large saucepan over medium-high heat. Add in onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 min or possibly till vegetables are crisp-tender, stirring once. Add in chicken; cook 3 min, stirring occasionally.
  3. Sprinkle mix with flour; cook 1 minute, stirring frequently. Add in chicken broth, tomatoes and pepper sauce; bring to a boil over high heat.
  4. Reduce heat to medium; simmer, uncovered, 10 min or possibly till chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened.
  5. Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if you like.
  6. This recipe yields 4 servings.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 450g
Recipe makes 4 servings
Calories 319  
Calories from Fat 75 24%
Total Fat 8.47g 11%
Saturated Fat 0.94g 4%
Trans Fat 0.2g  
Cholesterol 43mg 14%
Sodium 497mg 21%
Potassium 670mg 19%
Total Carbs 38.02g 10%
Dietary Fiber 3.2g 11%
Sugars 5.97g 4%
Protein 22.57g 36%
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