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    Faux Gumbo -- w

    Source of Recipe

    Weight Watcher’s New Complete Cookbook
    Faux Gumbo -- w
    Serves: 4

    4 tsp. stick margarine
    1 green bell pepper, seeded and chopped
    1 celery stalk, chopped
    6 scallions, sliced
    1 garlic clove, minced

    1 14-1/2 oz. can no-salt-added crushed tomatoes
    2 c. low-sodium chicken broth
    1 c. trimmed sliced fresh – or – thawed frozen okra
    1/2 tsp. dried thyme leaves, crumbles
    1 bay leaf
    1/8-1/4 tsp. cayenne pepper

    1/2 c. regular long-grain rice
    1/2 lb. shrimp, peeled and deveined
    1/4 lb. boneless chicken breast, cut into 1/2-in. pieces
    1 2-in. piece kielbasa, cut into 8 slices

    In a large nonstick saucepan. melt the margarine. Saute the next 4 ingredients until softened, about 5 minutes. Stir in the next 6 ingredients; bring to a boil. Reduce the heat and simmer, covered, 15 minutes

    Stir in rice and simmer, covered, 15 minutes. Add shrimp, chicken and kielbasa; simmer. Covered until the shrimp is pink, the chicken is cooked through and the rice is tender, about 5 minutes longer. Discard the bay leaf before serving.

    One serving equals: 255 calories…9 gm fat (3 gm saturated)…58 mg cholesterol…297 mg sodium…28 gm carbohydrate…4 gm fiber…17 gm protein…101 gm calcium +++WWP: 5

 

 

 


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