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Chicken Gumbo

Source of Recipe

Quick & Healthy Magazine


Recipe Introduction

More like a stew than a soup, this Creole specialty gets its thickness from ‘gumbo file’ powder’. Made from the bark of the sassafras tree, this seasoning can be bound in the supermarket spice section. WW Points
Serves: 4

1/3 c. long-grain white or brown rice
1-2/3 c. water, ‘divided’
2 tsp. olive oil
1 small onion, chopped
1 small green bell pepper, chopped
2 celery ribs, chopped
1 tsp. paprika
1 tsp. dried thyme
2 cans (14-1/2 oz, each) fat-free reduced-sodium chicken broth
2 c. shredded cooked, boneless, skinless chicken breasts
1 can (8 oz.) reduced-sodium tomato sauce
1 T. gumbo file powder**

In a small saucepan, combine the rice and 2/3 c. water. Cover and bring to a boil. Reduce heat to low. Cook, stirring often, for 7 minutes. Remove from heat and allow to sit covered.

In a Dutch oven heat oil. Add the next 6 ingredients. Cook, stirring frequently for 5 to 7 minutes, or until vegetables are soft. Add broth, chicken, tomato sauce and remaining 1 c. water. Stir to mix. Cook, stirring occasionally for 15 minutes to blend flavors. Remove from heat and stir in file’ powder.

To serve: spoon gumbo into shallow bowls. Top with a dollop of rice.

One serving equals: 138 calories…3 gm fat (1 gm saturated)…30 mg cholesterol…2 gm fiber…239 mg sodium ++++ WWP: 3.3