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Faux Gumbo Recipe

   
 

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     Faux Gumbo

Category   Salads - Soups - Sidedishes
Sub Category   Low-fat

Ingredients
4 tsp reduced-calorie margarine
1 green bell pepper, seeded and chopped
1 celery stalk, chopped
6 scallions, sliced
1 garlic clove, minced
1 can (14.5 ounce) no-salt-added crushed tomatoes
2 cups low-sodium chicken broth
1 cup trimmed sliced fresh or thawed frozen okra
1/2 tsp dried thyme leaves, crumbles
 
1 bay leaf
1/8 tsp cayenne pepper (or to taste)
1/2 cup regular long-grain rice
1/2 lb shrimp, peeled and deveined
1/4 lb boneless chicken breast, cut into 1/2 inch pieces
1 - 2 inch piece of kielbasa, cut into 8 slices

Instructions
In a large nonstick saucepan, melt the margarine. Sauté the bell pepper, celery, scallions and garlic until softened, about 5 minutes. Stir in the tomatoes, broth, okra, thyme, bay leaf and cayenne; bring to a boil. Reduce the heat and simmer covered, 15 minutes.
Stir in the rice and simmer 15 minutes. Add the 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.
Serving Suggestions
Calories- 255, Fat- 3g, Carbohydrates- 4 g, Protein- 17 g, Yield- 4 servings


Originally Submitted
11/29/2011





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