Diabetic Chicken Gumbo Recipe

Name: Diabetic Chicken Gumbo
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb boneless skinless chicken breast, diced; 3 cups low-sodium low-fat chicken broth, divided; 3 cups water; 1 cup chopped onion; 1 garlic clove, minced; 1 teaspoon salt; 1/2 teaspoon pepper; 1 bay leaf; 1/8 teaspoon sage; 1/4 teaspoon red pepper flakes; 1/4 teaspoon thyme; 1 cup chopped fresh tomato; 1 cup frozen corn kernels; 1 cup frozen okra; 2 tablespoons canola oil; 1/4 cup flour; 2 cups cooked brown rice

Servings: persons

1 lb boneless skinless chicken breast, diced
3 cups low-sodium low-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 garlic clove, minced
1 teaspoon salt
1/2 teaspoon pepper
1 bay leaf
1/8 teaspoon sage
1/4 teaspoon red pepper flakes
1/4 teaspoon thyme
1 cup chopped fresh tomato
1 cup frozen corn kernels
1 cup frozen okra
2 tablespoons canola oil
1/4 cup flour
2 cups cooked brown rice

1
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
2
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
3
Add the tomatoes, corn, and okra and simmer for 15 minutes.
4
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
5
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.

1035

kcal

Calories

Fat

106

Carbs

103

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 17 ingredients. The key ingredients include: 1 lb boneless skinless chicken breast, diced, 3 cups low-sodium low-fat chicken broth, divided, 3 cups water, 1 cup chopped onion, and more.

Yes, Diabetic Chicken Gumbo falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Diabetic Chicken Gumbo

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