Diabetic Cooking

Barley and Sausage Gumbo

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Ingredients

  • 1 small onion, chopped
  • 1 large green bell pepper, chopped
  • 1 cup frozen sliced okra
  • 1 medium stalk celery, chopped
  • 1 clove garlic, minced
  • 1 cup reduced-sodium chicken broth
  • 1 cup no-salt-added tomato purée
  • 1/4 cup uncooked pearl barley
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt (optional)
  • 1/8 teaspoon red pepper flakes
  • 2 low-fat chicken andouille sausages (3 ounces each), sliced 1/2 inch thick

Directions

Place onion, bell pepper, okra, celery, and garlic in slow cooker. Add chicken broth, tomato purée, barley, oregano, salt, if desired, and red pepper flakes; stir. Add sliced sausages. Cover; cook on LOW 5 to 6 hours.

Let stand 5 minutes before serving.

Yield: 4 servings. Serving size: 1 1/3-cup.

Nutrition Facts Per Serving:
Calories: 175 calories, Carbohydrates: 24 g, Protein: 12 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 31 mg, Sodium: 363 mg, Fiber: 6 g

Exchanges per serving: 1 1/2 Bread/Starch, 1 Meat.


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