- 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
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 calories, 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.