Spicy Seafood and Chicken Gumbo with Rice
(makes 6 servings)
6 cups (1.4 l) fat-free no salt added canned chicken broth
1 14 1/2-ounce (435 g) no salt added plum tomatoes, coarsely chopped with juice
1 medium white onion, 6 ounces (120 g), finely minced
3 cloves garlic, minced
1 cup (107 g) chopped celery
1/4 cup (15 g) chopped parsley
2 bay leaves
1 teaspoon (5 ml) crushed dried oregano
1 teaspoon (5 ml) crushed dried thyme
1 pound (480 g) raw medium shrimp, peeled and deveined
4 ounces (120 g) crabmeat
1 cup (140 g) chopped cooked chicken
1 teaspoon (5 ml) Worcestershire sauce
1/4 to 1/2 teaspoon (1.25 to 2.5 ml) cayenne pepper to taste
1 pound (480 g) fresh okra, tops and stems removed, cut into rings
2 cups (316 g) cooked long grain rice
scallions, chopped including some green
Tabasco sauce, for passing
Put chicken broth, tomatoes with their juice, onion, garlic, celery, parsley, bay leaves, oregano, and thyme in a large pot. Bring to a boil; reduce heat and simmer for 10 minutes. Add shrimp, crabmeat, cooked chicken, Worcestershire, and cayenne.
Continue to simmer for another 10 minutes. Add okra and cook until okra is tender, about 5 minutes. Remove and discard bay leaves.
Ladle into soup bowls. Place 1/3 cup (55 g) of cooked rice on top of each serving and sprinkle with scallions.
Pass Tabasco separately to sprinkle over the gumbo.
Per serving: 255 calories (14% calories from fat), 26 g protein, 4 g total fat (0.9 g saturated fat), 28 g carbohydrate, 4 g dietary fiber, 128 mg cholesterol, 306 mg sodium
Diabetic exchanges: 3 very lean protein, 2 carbohydrate (1 bread/starch, 3 vegetable)