Diabetic Cooking

Main Dishes

Chicken gumbo

Preparation time: 15 minutes. Cooking time: 45–55 minutes.
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Ingredients

  • Cooking spray
  • 3/4 pound fresh okra or frozen, thawed okra, cut in 1/2-inch slices
  • 1 tablespoon corn oil
  • 2 tablespoons all-purpose flour
  • 1 can (14 1/2 ounces) no-salt-added diced tomatoes, drained
  • 1 medium onion, chopped
  • 1 teaspoon (or 1 clove) minced garlic
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon ground cayenne pepper
  • 1/8 teaspoon salt
  • 2 cans (14 1/2 ounces each) 50%-reduced-sodium, fat-free chicken broth
  • 1 cup water
  • 1 pound cooked, diced, chicken breast (for convenience, thaw fully-cooked, frozen, diced chicken, such as Tyson)
  • 3 2/3 cups cooked hot brown rice

Directions

Coat a nonstick skillet with cooking spray, warm over medium heat, add okra, and cook until slightly softened, about 6–8 minutes. Remove okra to a plate and set aside. Add oil to the skillet and warm over medium-high heat. Gradually add flour, stirring constantly. Reduce heat to medium-low and continue cooking and stirring until the flour-oil mixture turns golden brown, about 3–5 minutes. Increase heat to medium-high then stir in tomatoes, onion, garlic, black pepper, cayenne pepper, and salt. Cook until onion becomes translucent, about 5 minutes. Meanwhile combine broth and water in a stockpot, cover, and warm over medium heat. Stir tomato mixture into hot broth, mixing well. Bring to a boil over high heat, then reduce heat to low and stir in okra and chicken. Cover and simmer 30–40 minutes. Serve 1 cup gumbo over 1/3 cup cooked rice.

Yield: 11 servings. Serving size: 1 cup gumbo over 1/3 cup rice.

Nutrition Facts Per Serving:
Calories: 163, Carbohydrates: 22 g, Protein: 12 g, Fat: 3 g, Saturated Fat: <1 g, Cholesterol: 22 mg, Sodium: 391 mg, Fiber: 3 g

Exchanges per serving: 1 starch, 1 nonstarchy vegetable, 1 lean meat. Carbohydrate choices: 1 1/2.


Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.