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Ingredientes
- 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
- Cut chicken into 1-inch pcs; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.
- 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.
- Sprinkle mix with flour; cook 1 minute, stirring frequently. Add in chicken broth, tomatoes and pepper sauce; bring to a boil over high heat.
- 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.
- 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.
- 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% |
