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Soups & Sandwiches

 

Chicken Gumbo With Rice

Makes 12 servings.

2 Tbsp lower fat margarine
1 medium onion, chopped (1 Cup)
1 stalk celery, chopped
1 small green pepper, chopped
1 pkg (16 oz) frozen black-eyed peas
4 cups chicken broth
1 Tbsp fresh lemon juice
1-1/2 tsp salt
1 tsp Worcestershire sauce
1/4 tsp pepper
1 bay leaf
2 cups cooked chicken, diced
1 pkg (10 oz) frozen corn
1/2 pound (8 0z) okra, sliced
Hot cooked rice

Melt margarine in large saucepan on medium-high heat. Add onion, celery and green pepper; cook and stir until onion is tender. Add peas, broth, lemon juice and seasonings; bring to a boil. Reduce heat to low; cover and simmer 45 minutes.

Add cooked chicken, corn and okra; return to boil, stirring occasionally. Reduce heat to low; cover and simmer 6 minutes or until okra and corn are tender. Remove bay leaf. Serve with rice.

Nutritional Information (per serving, gumbo only): 143 Cal; 3gm Total Fat; 18gm Carb; 20mg Chol; 671mg Sodium; 13gm Protein; 4gm Fiber.

Dietary Exchanges: 1 Starch; 1 Meat; 1/2 Veg; 1/2 Fat.

* Provided for information use only

 

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Last update on August 30, 2005
Partners: Acupuncture, Chinese Medicine.