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diabetic chicken gumbo

Desciption

it's a meal in a bowl. there are many versions of gumbo, i'm sure that everyone has there own. i like this one that i found an site for diabetic's.

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Steps

  1. Place the chicken in a large soup pot with 1 cup of broth
  2. Bring to a boil
  3. Add the additional broth
  4. Water
  5. Onion
  6. Garlic
  7. Salt
  8. Pepper
  9. Bay leaf
  10. Sage
  11. Red pepper flakes
  12. And thyme and simmer for 20 minutes
  13. Add the tomatoes
  14. Corn
  15. And okra and simmer for 15 minutes
  16. In a separate pan
  17. Heat the oil and flour and stir until the flour and oil are golden brown and bubbly
  18. Stirring constantly
  19. Add 1 cup of the soup broth to the mixture and whisk until smooth
  20. Add the mixture back to the soup pot and whisk until dissolved
  21. Simmer 30 minutes
  22. Stir in the rice the last 10 minutes of cooking

Step 9

Total Time in Minute 95

Ingredients Count 17

cooking diabetic chicken gumbo

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Ingredients

Boneless skinless chicken breast

Low-sodium low-fat chicken broth

Water

Onion

Garlic clove

Salt

Pepper

Bay leaf

Sage

Red pepper flakes

Thyme

Fresh tomato

Frozen corn kernels

Frozen okra

Canola oil

Flour

Cooked brown rice

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