MARDI GRAS GUMBO

MARDI GRAS GUMBO

Yield: 10 servings

Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/89.shtml

INGREDIENTS

-  1 pound boneless, skinless chicken breasts, cut into 1-inch chunks

-  1 pound boneless, skinless chicken thighs, cut into 1-inch chunks

-  1 can (28 ounces) diced tomatoes, undrained

-  1 can (15-1/4 ounces) whole-kernel corn, drained

-  1 package (16 ounces) frozen cut okra, thawed

-  2 cans (14 ounces each) reduced-sodium chicken broth

-  1 tablespoon hot pepper sauce

-  1/2 teaspoon liquid smoke

-  1 teaspoon black pepper

DIRECTIONS

In a soup pot, combine all the ingredients

over high heat and bring to a boil.

Reduce the heat to medium and simmer for 40 to

45 minutes, or until no pink remains in the chicken

and the gumbo thickens, stirring occasionally.

Nutritional Information Per Serving (Approximately 1-1/2 cups):

Calories: 163, Fat: 3 g, Cholesterol: 63 mg, Sodium: 478 mg,

Carbohydrate: 11g, Dietary Fiber: 2g, Sugars: 4g, Protein: 23g

Diabetic Exchanges: 1/2 Starch, 3 Very Lean Meat, 1 Vegetable