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Spicy Seafood and Chicken Gumbo with Rice

photo of Spicy Seafood and Chicken Gumbo with Rice
Servings: 6
Prep time:
Cook time:
Total: 1 hour
Rating:
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Ingredients

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  • 6 cups fat-free no salt added canned chicken broth
  • 1 14 1/2-ounce no salt added plum tomatoes, coarsely chopped with juice
  • 1 medium white onion, 6 ounces, finely minced
  • 3 cloves garlic, minced
  • 1 cup chopped celery
  • ¼ cup chopped parsley
  • 2 bay leaves
  • 1 teaspoon crushed dried oregano
  • 1 teaspoon crushed dried thyme
  • 1 pound raw medium shrimp, peeled and deveined
  • 4 ounces crabmeat
  • 1 teaspoon Worcestershire sauce
  • ½ teaspoon cayenne pepper to taste
  • 1 pound fresh okra, tops and stems removed, cut into rings
  • 2 cups cooked long grain rice
  • scallions, chopped including some green

Directions

  1. Put chicken broth, tomatoes with their juice, onion, garlic, celery, parsley, bay leaves, oregano, and thyme in a large pot. Bring to a boil; reduce heat and simmer for 10 minutes. Add shrimp, crabmeat, cooked chicken, Worcestershire, and cayenne.  Continue to simmer for another 10 minutes.
  2. Add okra and cook until okra is tender, about 5 minutes. Remove and discard bay leaves.
  3. Ladle into soup bowls. Place 1/3 cup of cooked rice on top of each serving and sprinkle with scallions.

Nutrition Information

 

Per serving:255 calories (14% calories from fat), 26 g protein, 4 g total fat (0.9 g saturated fat), 28 g carbohydrate, 4 g dietary fiber, 128 mg cholesterol, 306 mg sodium
Diabetic exchanges:3 very lean protein, 2 carbohydrate (1 bread/starch, 3 vegetable)
 

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